THRESHOLD 3x11min@102% (1-2-4-8-4-2-1)

• Cycling
• 1h 12mTime
• 82Stress
• 0.83Intensity
• 20Popularity

About this workout

This workout targets your aerobic threshold with sustained efforts at 102% FTP, complemented by short, intense bursts at 108% to boost your lactate tolerance and overall performance. It's perfect for honing the pace you can maintain during weekly group rides or time trials, making it an essential part of your training repertoire.

Workout structure

• 8 min @ 45-60% (45-60w)
• 2 min @ 45-50% (45-50w)
• 30 sec @ 108% (108w)
• 30 sec @ 60% (60w)
• 1 min @ 105% (105w)
• 30 sec @ 60% (60w)
• 2 min @ 100% (100w)
• 30 sec @ 60% (60w)
• 4 min @ 95% (95w)
• 30 sec @ 60% (60w)
• 2 min @ 100% (100w)
• 30 sec @ 60% (60w)
• 1 min @ 105% (105w)
• 30 sec @ 60% (60w)
• 30 sec @ 108% (108w)
• 5 min @ 50-45% (50-45w)
• 30 sec @ 108% (108w)
• 30 sec @ 60% (60w)
• 1 min @ 105% (105w)
• 30 sec @ 60% (60w)
• 2 min @ 100% (100w)
• 30 sec @ 60% (60w)
• 4 min @ 95% (95w)
• 30 sec @ 60% (60w)
• 2 min @ 100% (100w)
• 30 sec @ 60% (60w)
• 1 min @ 105% (105w)
• 30 sec @ 60% (60w)
• 30 sec @ 108% (108w)
• 5 min @ 45-50% (45-50w)
• 30 sec @ 108% (108w)
• 30 sec @ 60% (60w)
• 1 min @ 105% (105w)
• 30 sec @ 60% (60w)
• 2 min @ 100% (100w)
• 30 sec @ 60% (60w)
• 4 min @ 95% (95w)
• 30 sec @ 60% (60w)
• 2 min @ 100% (100w)
• 30 sec @ 60% (60w)
• 1 min @ 105% (105w)
• 30 sec @ 60% (60w)
• 30 sec @ 108% (108w)
• 2 min @ 50-45% (50-45w)
• 8 min @ 60-45% (60-45w)