Threshold 3x15'

• Cycling
• 1h 11mTime
• 113Stress
• 0.98Intensity
• 165Popularity

About this workout

This Threshold 3x15 workout pushes your limits with sustained efforts at 100% FTP, perfect for simulating the intensity of weekly group rides or time trials. It’s a classic method to define your FTP and build the power you need for longer, sustained efforts in races.

Workout structure

• 5 min @ 55% (55w) 80 rpm
• 5 min @ 55-75% (55-75w) 80 rpm
• 2X
  • 30 sec @ 140% (140w) 110 rpm
  • 1 min @ 55% (55w) 80 rpm
• 30 sec @ 140% (140w) 110 rpm
• 1:30 min @ 55% (55w) 80 rpm
• 3X
  • 4 min @ 100-105% (100-105w) 90 rpm
  • 1 min @ 120% (120w) 90 rpm
• 3 min @ 55% (55w) 80 rpm
• 3X
  • 4 min @ 100-105% (100-105w) 90 rpm
  • 1 min @ 120% (120w) 90 rpm
• 3 min @ 55% (55w) 80 rpm
• 3X
  • 4 min @ 100-105% (100-105w) 90 rpm
  • 1 min @ 120% (120w) 90 rpm
• 5 min @ 55% (55w) 80 rpm