Threshold 2 x 15 min
Two 15 minute efforts at 95 to 100% of FTP with seven minutes of easy spinning between, a first step into longer threshold blocks.
- Duration
- 1 h 02 min
- Effort
- 65
- Level
- Intermediate
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 12 min | 45 → 70% FTP55 → 72% HRmax |
| 2 | IntervalTempo Short tempo to wake the legs | 3 min | 80-85% FTP78-85% HRmax |
| 3 | IntervalThreshold First five minutes low in the range | 15 min | 95-100% FTP87-93% HRmax |
| 4 | RecoveryRecovery Easy spin, drink | 7 min | 40-55% FTP50-65% HRmax |
| 5 | IntervalThreshold Same power, rhythmic breathing | 15 min | 95-100% FTP87-93% HRmax |
| 6 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Fifteen minutes at threshold is a different challenge from ten. The second half of each block takes real focus, and pacing mistakes show up clearly. Two blocks make 30 minutes of work, the same as 3 x 10, but in longer pieces that prepare you for 2 x 20.
Warm up for 12 minutes and add three minutes at tempo. Ride the first five minutes of the first block at the lower end of the range and settle in. Recover with seven minutes of easy spinning and drink, then ride the second block at the same power. Stay seated and keep breathing rhythmic. Outdoors, a climb or a quiet road of 15 minutes makes this easy to ride without a trainer.
It suits intermediate riders who handle 3 x 10 or 3 x 12 minutes. If the second block fades, keep this session for another week before moving to 2 x 20 minutes.
Tips
- Ride the first five minutes of each block at the lower end.
- Use the seven minute break to drink and relax.
- Stay seated for the whole block.
Good forFTPTime trialGran fondo
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