Threshold
Threshold 3 x 8 min
3 min at 80-85% FTP, 3 × (8 min at 95-100% FTP, 4 min easy spin)
Threshold and FTP Cycling Workouts
Threshold cycling workouts at 95 to 103% of FTP, from 3 x 8 min for newcomers to the classic 2 x 20 and 3 x 20 min for experienced riders.
Workouts
18 workouts
Threshold
30 min Threshold 2 x 7 min
7 min at 95-100% FTP, 3 min easy spin, 7 min at 95-100% FTP
Threshold
Threshold 3 x 12 min
3 min at 80-85% FTP, 3 × (12 min at 95-100% FTP, 5 min easy spin)
Threshold
Threshold 8 x 4 min with 1 min Recoveries
3 min at 80-85% FTP, 8 × (4 min at 98-103% FTP, 1 min easy spin)
Threshold
Threshold Builder 8, 12 and 16 min
3 min at 80-85% FTP, 8 min at 95-100% FTP, 4 min easy spin, 12 min at 95-100% FTP, 5 min easy spin, 16 min at 95-100% FTP
Threshold
Threshold 2 x 20 min
3 min at 80-85% FTP, 20 min at 95-100% FTP, 8 min easy spin, 20 min at 95-100% FTP
Threshold
Threshold 3 x 20 min
3 min at 80-85% FTP, 3 × (20 min at 95-99% FTP, 7 min easy spin)
Threshold
Aero Threshold 4 x 12 min
4 × (12 min at 95-99% FTP, 4 min easy spin)
Threshold
Threshold 4 x 6 min
3 min at 80-85% FTP, 4 × (6 min at 95-99% FTP, 3 min easy spin)
Threshold
45 min Threshold 2 x 10 min
10 min at 95-100% FTP, 5 min easy spin, 10 min at 95-100% FTP
Threshold
Threshold 3 x 10 min
3 min at 80-85% FTP, 3 × (10 min at 95-100% FTP, 5 min easy spin)
Threshold
Threshold 2 x 15 min
3 min at 80-85% FTP, 15 min at 95-100% FTP, 7 min easy spin, 15 min at 95-100% FTP
Threshold
Threshold 4 x 8 min with Cadence Switch
2 × (30 s at 65-75% FTP, 90 s easy spin), 4 × (4 min at 95-100% FTP, 4 min at 95-100% FTP, 4 min easy spin)
Threshold
Threshold 15, 10 and 5 min
3 min at 80-85% FTP, 15 min at 95-98% FTP, 5 min easy spin, 10 min at 98-101% FTP, 4 min easy spin, 5 min at 102-105% FTP
Threshold
Threshold 3 x 15 min
3 min at 80-85% FTP, 3 × (15 min at 95-100% FTP, 6 min easy spin)
Threshold
Threshold 4 x 10 min with Shrinking Recoveries
3 min at 80-85% FTP, 10 min at 95-100% FTP, 5 min easy spin, 10 min at 95-100% FTP, 4 min easy spin, 10 min at 95-100% FTP, 3 min easy spin, 10 min at 95-100% FTP
Threshold
30 min Continuous Threshold
3 min at 80-85% FTP, 3 min easy spin, 3 × 10 min at 95-98% FTP
Threshold
Threshold 5 x 8 min
3 min at 80-85% FTP, 5 × (8 min at 97-102% FTP, 3 min easy spin)
Threshold Workouts
Threshold power is roughly what you can hold for about an hour when fresh and well paced, and FTP is the common estimate of it. Training close to that level raises the power you can sustain, which matters in time trials, on long climbs, in breakaways and in the steady hard riding of triathlon and long road races.
Threshold sessions are demanding. Breathing is hard and rhythmic, conversation is down to single words, and the last minutes of a long block take real concentration. That is why the blocks start short, usually eight to ten minutes, and grow over several weeks to 15 and 20 minutes. A common path runs from 3 x 8 or 3 x 10 through 3 x 12 and 2 x 15 to 2 x 20 and 3 x 20 minutes.
Threshold work belongs mainly in the build phase and stays in smaller doses through the peak phase. One threshold session per week is plenty for many riders, two in a focused block, with easy days in between. Count races and hard group rides as part of that load, and keep the rest of the week easy so the overall program does not become threshold heavy.
To choose a workout, start with the longest block you can ride evenly from start to finish. If the last block fades, the target or your FTP setting is too high. Short sessions keep threshold fitness going in busy weeks, and aero sessions suit time trialists and triathletes.
Questions about Threshold Workouts
What is the difference between threshold and FTP?
Threshold describes the physiological point above which fatigue builds quickly, often linked to the lactate threshold. FTP, functional threshold power, is a practical estimate of the power at that point, usually taken from a 20 minute test or a ramp test. The two are close but not identical, so treat FTP as a working value and check it against how threshold sessions feel.
Is 2 x 20 minutes at FTP a good workout?
It is a long-standing threshold session in power-based training, and it is hard. Riders new to threshold work usually do better with shorter blocks first, such as 3 x 8 or 3 x 10 minutes, or with 2 x 20 at 93 to 97% of FTP. If you complete 2 x 20 at 100% with ease, your FTP is probably set too low.
How do I know if my threshold target is right?
Look at the last block. When the target is right, the final minutes are hard but the power holds and your form stays smooth. If you fade early in every session, the target or your FTP is too high. If every session feels controlled at 100%, consider a new FTP test. Heart rate, breathing and perceived effort help confirm what the power shows.