Threshold & Hold - 2/13/21

• Cycling
• 1h 15mTime
• 91Stress
• 0.85Intensity
• 15Popularity

About this workout

This workout focuses on holding your aerobic threshold with two hard 7-minute efforts at 100% FTP, punctuated by short recoveries to sharpen your ability to sustain power. Ideal for improving your performance in group rides and time trials, this session builds the sustainable strength needed to tackle race kicks and climb with confidence.

Workout structure

• Active 1:30 min @ 68% (68w) 90 rpm
• Active 30 sec @ 68% (68w) 115 rpm
• Active 30 sec @ 68% (68w) 90 rpm
• Active 30 sec @ 68% (68w) 115 rpm
• 3X
  • Active 1 min @ 68% (68w) 90 rpm
  • Active 1 min @ 100% (100w) 90 rpm
• Active 1 min @ 68% (68w) 90 rpm
• Active 7 min @ 100% (100w) 80 rpm
• 2X
  • Active 2 min @ 68% (68w) 90 rpm
  • Active 7 min @ 100% (100w) 80 rpm
• Active 5 min @ 68% (68w) 90 rpm
• Active 10 min @ 83% (83w) 85 rpm
• Active 2 min @ 68% (68w) 90 rpm
• Active 10 min @ 83% (83w) 85 rpm
• Active 13 min @ 68% (68w) 90 rpm