THRESHOLD BLOCK #9 - Modified

• Cycling
• 1h 45mTime
• 107Stress
• 0.78Intensity
• 15Popularity

About this workout

This Threshold Block #9 session features 6 rounds of 3-minute intervals at 100% FTP, perfect for honing the sustainable power you need for those weekly group rides and time trials. It’s an effective workout to push your aerobic threshold, helping you maintain that edge when the pace picks up or the road tilts upward.

Workout structure

• 4 min @ 40% (40w)
• 3 min @ 55% (55w)
• 2 min @ 65% (65w)
• 1 min @ 75% (75w)
• 15 sec @ 100% (100w)
• 45 sec @ 60% (60w)
• 1 min @ 40% (40w)
• 3 min @ 100% (100w)
• 3 min @ 40% (40w)
• 3 min @ 100% (100w)
• 4 min @ 100% (100w)
• 3 min @ 100% (100w)
• 2X
  • 2:30 min @ 40% (40w)
• 3 min @ 100% (100w)
• 4 min @ 100% (100w)
• 3 min @ 100% (100w)
• 4 min @ 40% (40w)
• 3 min @ 100% (100w)
• 1 min @ 40% (40w)
• 3 min @ 50% (50w)
• 1 min @ 54% (54w)
• 2X
  • 30 sec @ 64% (64w)
• 10 min @ 74% (74w)
• 5 min @ 69% (69w)
• 10 min @ 79% (79w)
• 5 min @ 69% (69w)
• 1 min @ 54% (54w)
• 3X
  • 2 min @ 76% (76w)
  • 2 min @ 59% (59w)
• 1 min @ 50% (50w)
• 5 min @ 40% (40w)