30 min Threshold 2 x 7 min
A 30 minute trainer session with two seven-minute threshold efforts, for riders who want to keep threshold work going on a tight schedule.
- Duration
- 30 min
- Effort
- 31
- 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 Steady ramp, short warm-up | 8 min | 45 → 75% FTP55 → 75% HRmax |
| 2 | IntervalThreshold Start at 95%, then settle | 7 min | 95-100% FTP87-93% HRmax |
| 3 | RecoveryRecovery Easy spin, recover | 3 min | 40-55% FTP50-65% HRmax |
| 4 | IntervalThreshold Same power, hold your form | 7 min | 95-100% FTP87-93% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 5 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
When there are just 30 minutes for training, threshold work is one way to make them count. Two efforts of seven minutes at 95 to 100% of FTP give 14 minutes of hard work, enough to keep threshold fitness ticking over between longer sessions.
The warm-up is a steady eight minute ramp up to 75% of FTP. Because it is short, start the first effort at 95% and stay there for the first two minutes. Recover with three minutes of easy spinning, then ride the second effort. The last five minutes bring the heart rate down before you get off.
It suits intermediate riders who already ride longer threshold sessions and need a short option for busy days. It is not a substitute for a full warm-up before a race or a test. If the first effort feels much harder than usual, ride both at sweet spot instead.
Tips
- Keep the first effort at 95% for at least two minutes.
- Have bottle, fan and towel ready before you start.
- Switch both efforts to sweet spot if the legs feel heavy.
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