Threshold

Make the break

  • Cycling
  • 1h 30mTime
  • 116Stress
  • 0.88Intensity
  • 35Popularity

About this workout

This workout focuses on developing the sustained power you need to make and hold breaks during a race, with five hard efforts at 95% FTP to mimic race conditions. Perfect for those looking to improve their performance in weekly group rides or time trials while pushing their threshold limits.

cristianocanario

Workout structure

  • Warm-Up 10 min @ 40-75% (40-75w)
  • 3X
    • Active 30 sec @ 100% (100w)
    • Rest 1:30 min @ 70% (70w)
  • Active 3 min @ 55% (55w)
  • Active 2 min @ 115% (115w)
  • 6X
    • Active 15 sec @ 106% (106w)
    • Rest 1:15 min @ 90% (90w)
  • Active 3 min @ 75% (75w)
  • 5X
    • Active 30 sec @ 105% (105w)
    • Rest 2 min @ 95% (95w)
  • Active 3 min @ 73% (73w)
  • 6X
    • Active 30 sec @ 105% (105w)
    • Rest 1:30 min @ 95% (95w)
  • Active 3 min @ 70% (70w)
  • 6X
    • Active 20 sec @ 110% (110w)
    • Rest 40 sec @ 95% (95w)
  • Active 3 min @ 63% (63w)
  • 5X
    • Active 30 sec @ 110% (110w)
    • Rest 30 sec @ 100% (100w)
  • Active 30 sec @ 150% (150w)
  • Cooldown 12 min @ 65-40% (65-40w)