Threshold

W3TUE: Gentle Squeeze

  • Cycling
  • 52mTime
  • 60Stress
  • 0.83Intensity
  • 86Popularity

About this workout

This workout features a solid threshold set with 3 x 5 minutes at 80% FTP, perfect for honing the pace you’ll need during weekly group rides and time trials. It's a sustainable effort that builds your FTP while keeping things manageable, making it a great mid-week staple for serious cyclists.

klonney

Workout structure

  • Warm-Up 3 min @ 45-55% (45-55w) 90 rpm
  • Active 20 sec @ 125% (125w) 100 rpm
  • Active 3 min @ 56-65% (56-65w) 90 rpm
  • Active 20 sec @ 125% (125w) 100 rpm
  • Active 1 min @ 55% (55w) 85 rpm
  • Active 1 min @ 61-79% (61-79w) 80 rpm
  • Active 5 min @ 80% (80w) 75 rpm
  • Active 1 min @ 81-94% (81-94w) 75 rpm
  • Active 3 min @ 95% (95w) 70 rpm
  • Active 1 min @ 96-104% (96-104w) 70 rpm
  • Active 1 min @ 105% (105w) 65 rpm
  • Active 3 min @ 55% (55w) 85 rpm
  • Active 1 min @ 61-79% (61-79w) 80 rpm
  • Active 5 min @ 80% (80w) 75 rpm
  • Active 1 min @ 81-94% (81-94w) 75 rpm
  • Active 3 min @ 95% (95w) 70 rpm
  • Active 1 min @ 96-104% (96-104w) 70 rpm
  • Active 1 min @ 105% (105w) 65 rpm
  • Active 3 min @ 55% (55w) 85 rpm
  • Active 1 min @ 61-79% (61-79w) 80 rpm
  • Active 5 min @ 80% (80w) 75 rpm
  • Active 1 min @ 81-94% (81-94w) 75 rpm
  • Active 3 min @ 95% (95w) 70 rpm
  • Active 1 min @ 96-104% (96-104w) 70 rpm
  • Active 1 min @ 105% (105w) 65 rpm
  • Cooldown 3 min @ 65-45% (65-45w)