Threshold

Threshold Progression 3x16 (Week 4)

  • Cycling
  • 1h 28mTime
  • 104Stress
  • 0.84Intensity
  • 15Popularity

About this workout

This workout features a solid main set of 3 × 16 minutes at 95% FTP, pushing your aerobic threshold and building the sustainable power you need for group rides and time trials. It's a classic choice for those looking to define their FTP and enhance performance while developing that all-important supra threshold capacity.

marcewing

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 56% (56w)
  • 2 min @ 60% (60w)
  • 2 min @ 64% (64w)
  • 2 min @ 70% (70w)
  • 3 min @ 80% (80w)
  • 2 min @ 92% (92w)
  • 3X
    • 5 min @ 50% (50w)
    • 16 min @ 95% (95w)
  • 5 min @ 50% (50w)
  • 1:15 min @ 60% (60w)
  • 1:15 min @ 53% (53w)
  • 1:15 min @ 48% (48w)
  • 1:15 min @ 40% (40w)