Threshold

ZWIFT (Xterra Series: Bike Workout 1)

  • Cycling
  • 1hTime
  • 64Stress
  • 0.80Intensity
  • 40Popularity

About this workout

This classic threshold workout, featuring 4x5 minute efforts at 81.4% FTP with short recoveries, is perfect for boosting the power you can sustain during group rides and time trials. Whether you're tackling the Gorby on Zwift or pushing your limits in a race, this session is essential for defining your FTP and building that all-important sustainable speed.

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Workout structure

  • 10 min @ 40-65% (40-65w)
  • 3X
    • 5 min @ 95% (95w)
    • 2 min @ 50% (50w)
  • 2:30 min @ 65% (65w)
  • 4X
    • 30 sec @ 100% (100w)
    • 5 min @ 81% (81w)
  • 4:30 min @ 65-47% (65-47w)