Threshold

Spickard -3

  • Cycling
  • 1h 3mTime
  • 89Stress
  • 0.92Intensity
  • 90Popularity

About this workout

Spickard -3 is a demanding threshold workout featuring 3 sets of 3-minute efforts at 105% FTP, perfect for simulating the sustained power needed in weekly group rides and time trials. This session is ideal for building the endurance to hold on during race kicks and challenging climbs, making it a staple for serious cyclists looking to sharpen their performance.

alicejanelake

Workout structure

  • 2:30 min @ 50% (50w)
  • 2:30 min @ 75% (75w)
  • 2:30 min @ 90% (90w)
  • 4 min @ 40% (40w)
  • 3X
    • 2 min @ 95% (95w)
    • 2:30 min @ 105% (105w)
  • 3 min @ 40% (40w)
  • 3X
    • 2 min @ 95% (95w)
    • 2:30 min @ 105% (105w)
  • 3 min @ 40% (40w)
  • 3X
    • 2 min @ 95% (95w)
    • 2:30 min @ 105% (105w)
  • 5 min @ 40-30% (40-30w)