Threshold

W3-3

  • Cycling
  • 1h 25mTime
  • 98Stress
  • 0.83Intensity
  • 15Popularity

About this workout

This workout features a solid main set of 2 x 2 minutes at 85.2% FTP, perfect for honing the sustainable power needed for weekly group rides and time trials. Ideal for building your threshold, it’ll help you maintain your pace during race kicks and breakaways without burning out.

taffi3

Workout structure

  • 10 min @ 40-75% (40-75w)
  • 30 sec @ 95% (95w) 95 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 30 sec @ 105% (105w) 105 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 30 sec @ 115% (115w) 115 rpm
  • 30 sec @ 50% (50w) 85 rpm
  • 2 min @ 50% (50w) 85 rpm
  • 2X
    • 2 min @ 85% (85w) 75 rpm
    • 1 min @ 85% (85w) 60 rpm
  • 2X
    • 1 min @ 85% (85w) 75 rpm
    • 1 min @ 85% (85w) 60 rpm
  • 5 min @ 65% (65w) 85 rpm
  • 10 min @ 100% (100w) 90 rpm
  • 2:30 min @ 50% (50w) 85 rpm
  • 3 min @ 65% (65w) 85 rpm
  • 15 sec @ 110% (110w)
  • 5X
    • 45 sec @ 45% (45w) 110 rpm
    • 15 sec @ 110% (110w) 85 rpm
  • 45 sec @ 45% (45w) 110 rpm
  • 5 min @ 65% (65w) 85 rpm
  • 2X
    • 1 min @ 105-115% (105-115w)
    • 1 min @ 115-105% (115-105w)
    • 1 min @ 50% (50w) 85 rpm
  • 1 min @ 105-115% (105-115w)
  • 1 min @ 115-105% (115-105w)
  • 2:30 min @ 50% (50w) 85 rpm
  • 3 min @ 65% (65w) 85 rpm
  • 10 min @ 100% (100w) 90 rpm
  • 5 min @ 65-40% (65-40w)