Threshold

Mountains / Hilly Reps

  • Cycling
  • 1h 15mTime
  • 86Stress
  • 0.83Intensity
  • 55Popularity

About this workout

This workout focuses on sustained efforts at threshold intensity, perfect for building the power you need for those challenging climbs or race day efforts. Use it to define your FTP and prepare for the demands of hilly group rides or time trials.

Lukasz Ciszek

Workout structure

  • Warm-Up 10 min @ 45-75% (45-75w) 90-100 rpm
  • 5 min @ 80% (80w) 75 rpm
  • 1 min @ 80% (80w) 75 rpm
  • Rest 1 min @ 85% (85w)
  • 1 min @ 90% (90w) 75 rpm
  • Rest 1 min @ 95% (95w)
  • 1 min @ 120% (120w) 90 rpm
  • Rest 5 min @ 50% (50w)
  • 2:30 min @ 90% (90w) 90 rpm
  • Rest 2:30 min @ 95% (95w)
  • 2:30 min @ 100% (100w) 90 rpm
  • Rest 2:30 min @ 105% (105w)
  • Rest 5 min @ 50% (50w) 90 rpm
  • 5 min @ 80% (80w) 75 rpm
  • 1 min @ 80% (80w) 75 rpm
  • Rest 1 min @ 85% (85w)
  • 1 min @ 90% (90w) 75 rpm
  • Rest 1 min @ 95% (95w)
  • 1 min @ 120% (120w) 90 rpm
  • Rest 5 min @ 50% (50w)
  • 2:30 min @ 90% (90w) 90 rpm
  • Rest 2:30 min @ 95% (95w)
  • 2:30 min @ 100% (100w) 90 rpm
  • Rest 2:30 min @ 105% (105w)
  • Cooldown 10 min @ 75-45% (75-45w)