Threshold

TABLE #4.1

  • Cycling
  • 1h 13mTime
  • 89Stress
  • 0.85Intensity
  • 30Popularity

About this workout

This threshold workout features a tough main set of 2 sets of 2 × 2 min at 90.6% FTP, perfect for refining your sustained power during group rides or time trials. It's ideal for pushing your limits and building the steady strength needed to define your FTP while balancing intensity with recoveries.

csiv77

Workout structure

  • 10 min @ 30-87% (30-87w) 100 rpm 0%
  • 3 min @ 87-94% (87-94w) 100 rpm 2%
  • 1 min @ 49% (49w) 100 rpm 0%
  • 2 min @ 91% (91w) 100 rpm 2%
  • 2 min @ 98% (98w) 100 rpm 4%
  • 1 min @ 98-106% (98-106w) 100 rpm 4%
  • 1 min @ 49% (49w) 100 rpm 0%
  • 4 min @ 87-113% (87-113w) 70-80 rpm 4%
  • 2:10 min @ 49% (49w) 100 rpm 0%
  • 2X
    • 2 min @ 83% (83w) 45 rpm 4%
    • 2 min @ 91% (91w) 65-70 rpm 4%
    • 30 sec @ 49% (49w) 100 rpm 0%
  • 2 min @ 91% (91w) 65-70 rpm 4%
  • 1:30 min @ 102% (102w) 70-75 rpm 4%
  • 30 sec @ 49% (49w) 100 rpm 0%
  • 2 min @ 91% (91w) 65-70 rpm 4%
  • 1:30 min @ 102% (102w) 70-75 rpm 4%
  • 1 min @ 49% (49w) 100 rpm 0%
  • 2X
    • 1 min @ 83% (83w) 45 rpm 4%
    • 1:30 min @ 76% (76w) 35 rpm 4%
    • 2 min @ 91% (91w) 65-70 rpm 4%
  • 1 min @ 49% (49w) 100 rpm 0%
  • 30 sec @ 121% (121w) 100 rpm 4%
  • 45 sec @ 49% (49w) 100 rpm 0%
  • 30 sec @ 121% (121w) 100 rpm 4%
  • 3X
    • 45 sec @ 49% (49w) 100 rpm 0%
    • 30 sec @ 121% (121w) 100 rpm 4%
  • 1:45 min @ 49% (49w) 100 rpm 0%
  • 2 min @ 87% (87w) 70-80 rpm 4%
  • 2 min @ 93% (93w) 70-80 rpm 4%
  • 2 min @ 98% (98w) 70-80 rpm 4%
  • 2 min @ 98-113% (98-113w) 70-80 rpm 4%
  • 5 min @ 49% (49w) 100 rpm 0%