Threshold

The Gate

  • Cycling
  • 59mTime
  • 70Stress
  • 0.84Intensity
  • 525Popularity

About this workout

This threshold workout features a solid main set of 2-minute efforts at 95% FTP, perfect for building the sustainable power you'll need on those challenging group ride climbs or time trials. It's a bread-and-butter session that sharpens your ability to hold pace under pressure, making it a staple for any serious cyclist.

Brianwr

Workout structure

  • 3:40 min @ 50% (50w)
  • 2 min @ 55% (55w)
  • 1 min @ 70% (70w)
  • 1 min @ 55% (55w)
  • 1 min @ 83% (83w)
  • 1 min @ 55% (55w)
  • 1 min @ 90% (90w)
  • 1:25 min @ 50% (50w)
  • 2 min @ 83% (83w)
  • 3:5 min @ 95% (95w)
  • 55 sec @ 90% (90w)
  • 1 min @ 50% (50w)
  • 3:30 min @ 83% (83w)
  • 30 sec @ 95% (95w)
  • 2:30 min @ 83% (83w)
  • 30 sec @ 120% (120w)
  • 1:30 min @ 95% (95w)
  • 30 sec @ 100% (100w)
  • 1:25 min @ 50% (50w)
  • 2:10 min @ 95% (95w)
  • 2X
    • 2 min @ 83% (83w)
    • 2 min @ 95% (95w)
  • 1 min @ 50% (50w)
  • 2 min @ 90% (90w)
  • 2 min @ 95% (95w)
  • 2 min @ 98% (98w)
  • 2 min @ 100% (100w)
  • 1 min @ 50% (50w)
  • 1 min @ 90% (90w)
  • 1 min @ 95% (95w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 1 min @ 50% (50w)
  • 30 sec @ 95% (95w)
  • 25 sec @ 100% (100w)
  • 5 sec @ 120% (120w)
  • 3:35 min @ 50% (50w)