Threshold

Threshold - 4x 12min @105%

  • Cycling
  • 1h 32mTime
  • 127Stress
  • 0.91Intensity
  • 21Popularity

About this workout

This workout features 4x12 minutes at 105% FTP, pushing you above your aerobic threshold to build sustainable power for weekly group rides and time trials. It’s a classic session designed to sharpen your performance and define your FTP while enhancing your ability to maintain effort under pressure.

fynnsel

Workout structure

  • Warm-Up 10 min @ 40-75% (40-75w)
  • Primer 1 / 3 30 sec @ 85% (85w) 95 rpm
  • Cd 1 / 3 30 sec @ 50% (50w) 85 rpm
  • Primer 2 / 3 30 sec @ 95% (95w) 95 rpm
  • Cd 2 / 3 30 sec @ 50% (50w) 85 rpm
  • Primer 3 / 3 30 sec @ 105% (105w) 95 rpm
  • Cd 3/3 2:30 min @ 50% (50w) 85 rpm
  • 4X
    • Single leg 12 min @ 105% (105w)
    • Rest 6 min @ 60% (60w)
  • Single leg 5 min @ 60-40% (60-40w)