Threshold 120min

• Cycling
• 2h 0mTime
• 138Stress
• 0.83Intensity
• 276Popularity

About this workout

This workout features a solid main set of 5 × 3 min at 104.1% FTP, pushing you into the supra-threshold zone, perfect for defining your FTP and simulating the steady pace needed for weekly group rides and time trials. It’s a classic session for building your sustainable power while enhancing your aerobic threshold—ideal for those looking to gain an edge in competitive efforts.

Workout structure

• 20 min @ 55% (55w)
• 4 min @ 83% (83w)
• Rest 1 min @ 62% (62w)
• 3 min @ 90% (90w)
• Rest 1 min @ 62% (62w)
• 2 min @ 98% (98w)
• Rest 1 min @ 62% (62w)
• 1 min @ 104% (104w)
• Rest 1 min @ 62% (62w)
• 4 min @ 83% (83w)
• Rest 1 min @ 62% (62w)
• 3 min @ 90% (90w)
• Rest 1 min @ 62% (62w)
• 2 min @ 98% (98w)
• Rest 1 min @ 62% (62w)
• 1 min @ 104% (104w)
• Rest 1 min @ 62% (62w)
• 4 min @ 83% (83w)
• Rest 1 min @ 62% (62w)
• 3 min @ 90% (90w)
• Rest 1 min @ 62% (62w)
• 2 min @ 98% (98w)
• Rest 1 min @ 62% (62w)
• 1 min @ 104% (104w)
• Rest 1 min @ 62% (62w)
• 3 min @ 55% (55w)
• 5X
  • 3 min @ 104% (104w)
  • Rest 1 min @ 55% (55w)
• 5X
  • 45 sec @ 98% (98w)
  • Rest 15 sec @ 55% (55w)
• 1 min @ 55% (55w)
• 5X
  • 45 sec @ 90% (90w)
  • Rest 15 sec @ 55% (55w)
• 2 min @ 55% (55w)
• 45 sec @ 151% (151w)
• 2X
  • Rest 15 sec @ 55% (55w)
  • 45 sec @ 104% (104w)
• 3X
  • Rest 15 sec @ 55% (55w)
  • 45 sec @ 98% (98w)
• 4X
  • Rest 15 sec @ 55% (55w)
  • 45 sec @ 90% (90w)
• 5X
  • Rest 15 sec @ 55% (55w)
  • 45 sec @ 83% (83w)
• Rest 15 sec @ 55% (55w)
• 7 min @ 55% (55w)