Repetitions on the threshold 3x10'

• Cycling
• 1h 0mTime
• 78Stress
• 0.88Intensity
• 871Popularity

About this workout

This workout focuses on building your aerobic threshold with sustained efforts at 90-105% FTP, punctuated by short bursts at 80% to simulate race conditions and improve your lactate tolerance. A classic choice for those looking to nail their group ride pace or fine-tune their performance for time trials.

Workout structure

• Warm-Up 2 min @ 50-60% (50-60w)
• Warm-Up 3 min @ 60-80% (60-80w)
• 2X
  • Work 30 sec @ 80-110% (80-110w) 110 rpm
  • Rest 1 min @ 50% (50w) 75 rpm
• Work 30 sec @ 80-110% (80-110w) 110 rpm
• Rest 2 min @ 50% (50w) 75 rpm
• Work 10 min @ 100-105% (100-105w) 90-95 rpm
• Rest 5 min @ 50% (50w) 75-85 rpm
• Work 10 min @ 100-105% (100-105w) 90-95 rpm
• Rest 5 min @ 50% (50w) 85-75 rpm
• Work 10 min @ 100-105% (100-105w) 90-95 rpm
• Cool-down 10 min @ 50% (50w) 70-75 rpm