Threshold

SUF - Primers

  • Cycling
  • 45mTime
  • 42Stress
  • 0.75Intensity
  • 896Popularity

About this workout

This steady threshold session builds your sustainable power for weekly group rides and time trials, helping to define your FTP. A solid choice for mid-week training, it prepares you to hold your own during those crucial race moments.

pasiparkkila

Workout structure

  • Warm up 30 sec @ 50% (50w) 90 rpm
  • Warm up 7 min @ 55% (55w) 90 rpm
  • Ramp up 1 min @ 85% (85w) 90 rpm
  • Ramp up 1 min @ 95% (95w) 95 rpm
  • Ramp up 35 sec @ 112% (112w) 100 rpm
  • Ramp up 25 sec @ 118% (118w) 100 rpm
  • Recovery 3 min @ 50% (50w) 90 rpm
  • Active 3 min @ 90% (90w) 90 rpm
  • Recovery 3 min @ 50% (50w) 90 rpm
  • Active 3 min @ 105% (105w) 90 rpm
  • Recovery 3 min @ 50% (50w) 90 rpm
  • Active 3 min @ 100% (100w) 90 rpm
  • Recovery 3 min @ 50% (50w) 90 rpm
  • Active 10 sec @ 112% (112w) 100 rpm
  • Recovery 5 min @ 50% (50w) 90 rpm
  • Active 10 sec @ 125% (125w) 100 rpm
  • Recovery 5 min @ 50% (50w) 90 rpm
  • Active 10 sec @ 150% (150w) 100 rpm
  • Cool down 3 min @ 50% (50w) 90 rpm