SILL Threshold

• Cycling
• 1hTime
• 73Stress
• 0.85Intensity
• 55Popularity

About this workout

This threshold workout targets your aerobic and supra threshold capabilities with a punishing main set of 3 sets of 3 × 2 min at 105% FTP, pushing your limits and sharpening your performance for weekly group rides and time trials. It's the bread-and-butter training that defines your sustainable power, helping you hold strong when the pace kicks up.

Workout structure

• 2:30 min @ 50% (50w)
• 2:30 min @ 70% (70w)
• 2:30 min @ 90% (90w)
• 2:30 min @ 40% (40w)
• 2 min @ 45% (45w)
• 2 min @ 50% (50w)
• 2 min @ 55% (55w)
• 4 min @ 40% (40w)
• 3X
  • 1 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 6 min @ 40% (40w)
• 3X
  • 1 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 6 min @ 40% (40w)
• 3X
  • 1 min @ 95% (95w)
  • 2 min @ 105% (105w)
• 1 min @ 40-30% (40-30w)