Threshold

Zone 2 + Zone 4 training (short)

  • Cycling
  • 2h 6mTime
  • 112Stress
  • 0.73Intensity
  • 16Popularity

About this workout

This workout combines steady threshold intervals with short recoveries, perfect for building FTP and preparing for that sustained pace in group rides or time trials. It's a classic approach for time-crunched athletes looking to boost their functional threshold power without overcooking their legs.

xianyang

Workout structure

  • 10 min @ 25-65% (25-65w)
  • 60 min @ 63% (63w)
  • 1 min @ 70% (70w)
  • 1 min @ 80% (80w)
  • 1 min @ 90% (90w)
  • 1 min @ 100% (100w)
  • 1 min @ 40% (40w)
  • 30 sec @ 100% (100w)
  • 2:30 min @ 60% (60w)
  • 6X
    • 4 min @ 100% (100w)
    • 4 min @ 40% (40w)