Steele; Threshold 1.1
Steele is a short workout comprised of 3x3-minute intervals at 105% FTP with 3.5-minute recoveries between intervals.
Goals
Not going to sugarcoat things: these suck. At least in terms of suffering. But that's a big part of what makes working slightly above FTP so effective in lifting FTP.
By learning to tolerate levels of discomfort a little above the power you can sustain for about an hour, by forcing your body to tolerate higher levels of the burning accumulation that comes with high, sustained workloads, you'll begin to grow your ability to hold higher power for longer stretches.
But what makes these efforts truly worthwhile is the perspective they lend to efforts below FTP. Working at 85% of FTP will not only seem more manageable, but it will exact a lighter toll on your body as well as your mind.
- Author: Pawel Pablo
- Sport: bike
- Duration: 30 min
- Dominant zone: Threshold
- Intensity: 0.83
- Created: 2022-03-20T17:59:24.912Z
- Updated: 2026-04-22T10:56:34.453Z
Structure
- 3:30 min @ 50% (50w)
- 1 min @ 80% (80w)
- 1 min @ 50% (50w)
- 1 min @ 83% (83w)
- 1 min @ 50% (50w)
- 1 min @ 110% (110w)
- 3X
- 3 min @ 40% (40w)
- 3:20 min @ 105% (105w)
- 1:15 min @ 40% (40w)
- 1:15 min @ 35% (35w)