Threshold and Tempo

• Cycling
• 1h 47mTime
• 108Stress
• 0.78Intensity
• 25Popularity

About this workout

This workout alternates between 60-second efforts at 95% FTP and recovery, pushing your aerobic threshold while building sustainable power for those tough group rides and time trials. It’s a classic approach to developing your threshold capabilities, ensuring you can hold your pace when it matters most.

Workout structure

• 8 min @ 45-95% (45-95w)
• 2 min @ 50% (50w)
• 2 min @ 55% (55w)
• 4 min @ 100% (100w)
• 3 min @ 55% (55w)
• 2X
  • 2 min @ 71% (71w)
  • 1 min @ 95% (95w)
• 2 min @ 71% (71w)
• 3 min @ 55% (55w)
• 2 min @ 88% (88w)
• 1 min @ 71% (71w)
• 3 min @ 88% (88w)
• 1 min @ 71% (71w)
• 2 min @ 88% (88w)
• 3 min @ 55% (55w)
• 2X
  • 2 min @ 71% (71w)
  • 1 min @ 95% (95w)
• 2 min @ 71% (71w)
• 3 min @ 55% (55w)
• 4 min @ 100% (100w)
• 3 min @ 55% (55w)
• 2X
  • 2 min @ 71% (71w)
  • 1 min @ 95% (95w)
• 2 min @ 71% (71w)
• 3 min @ 55% (55w)
• 2 min @ 88% (88w)
• 1 min @ 71% (71w)
• 3 min @ 88% (88w)
• 1 min @ 71% (71w)
• 2 min @ 88% (88w)
• 3 min @ 55% (55w)
• 2X
  • 2 min @ 71% (71w)
  • 1 min @ 95% (95w)
• 2 min @ 71% (71w)
• 3 min @ 55% (55w)
• 4 min @ 100% (100w)
• 3 min @ 55% (55w)
• 6 min @ 70-45% (70-45w)