Threshold

The dreaded 3x10'

  • Cycling
  • 1h 10mTime
  • 75Stress
  • 0.80Intensity
  • 25Popularity

About this workout

The dreaded 3x10' workout is your go-to for building that sustainable power needed for weekly group rides and time trials, pushing your limits with two tough ten-minute intervals at 95.3% FTP. It's a classic approach to defining your FTP while balancing effort and recovery, making it a must-try for those serious about their cycling performance.

Jelle De Bock

Workout structure

  • 5 min @ 47-53% (47-53w)
  • 5 min @ 56% (56w)
  • 1 min @ 97% (97w)
  • 1 min @ 47% (47w)
  • 1 min @ 84% (84w)
  • 2 min @ 47% (47w)
  • 2X
    • 10 min @ 95% (95w)
    • 5 min @ 53% (53w)
  • 10 min @ 95% (95w)
  • 5 min @ 56% (56w)
  • 10 min @ 59% (59w)