Threshold

w1-3-24

  • Cycling
  • 1h 27mTime
  • 90Stress
  • 0.79Intensity
  • 15Popularity

About this workout

This workout features a punishing main set of 22 intervals at 80.2% FTP, designed to build your sustainable power for those critical moments in group rides and time trials. It's a classic choice for defining your FTP while pushing your limits on those mid-week training days.

taffi3

Workout structure

  • 5 min @ 40-60% (40-60w)
  • 5 min @ 60% (60w) 95 rpm
  • 1 min @ 80% (80w) 95 rpm
  • 30 sec @ 95% (95w) 95 rpm
  • 30 sec @ 55% (55w)
  • 1 min @ 80% (80w) 100 rpm
  • 30 sec @ 105% (105w) 100 rpm
  • 30 sec @ 55% (55w)
  • 1 min @ 80% (80w) 105 rpm
  • 30 sec @ 115% (115w) 105 rpm
  • 30 sec @ 55% (55w)
  • 4 min @ 55% (55w)
  • 6X
    • 1 min @ 80% (80w) 90 rpm
    • 30 sec @ 105% (105w) 70 rpm
  • 2 min @ 55% (55w)
  • 5X
    • 1 min @ 80% (80w) 70 rpm
    • 30 sec @ 105% (105w) 100 rpm
  • 2 min @ 55% (55w)
  • 6X
    • 1 min @ 80% (80w) 90 rpm
    • 30 sec @ 105% (105w) 90 rpm
  • 2 min @ 55% (55w)
  • 5X
    • 1 min @ 80% (80w) 60 rpm
    • 30 sec @ 105% (105w) 75 rpm
  • 2 min @ 55% (55w)
  • 5 min @ 75% (75w) 95 rpm
  • 1 min @ 75% (75w) 70 rpm
  • 9X
    • 1 min @ 75% (75w) 105 rpm
  • 5 min @ 75% (75w) 95 rpm
  • 6 min @ 75-40% (75-40w)