Threshold

W3-1

  • Cycling
  • 31mTime
  • 29Stress
  • 0.75Intensity
  • 60Popularity

About this workout

This brutal threshold workout features 6 intervals of 30 seconds at 104.9% FTP, pushing your limits to define your power for group rides and time trials. Perfect for building the sustainable punch needed for racing and improving your overall performance, it's a classic staple for those serious about their cycling.

taffi3

Workout structure

  • Warm-Up 5 min @ 40-60% (40-60w)
  • 5 min @ 60% (60w)
  • Cooldown 1 min @ 80% (80w)
  • 30 sec @ 95% (95w)
  • 30 sec @ 55% (55w)
  • 1 min @ 80% (80w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 80% (80w)
  • 1 min @ 55% (55w)
  • 30 sec @ 115% (115w)
  • 30 sec @ 55% (55w)
  • 4 min @ 55% (55w)
  • 6X
    • 1 min @ 80% (80w)
    • 30 sec @ 105% (105w)
  • 2 min @ 55% (55w)