30 min Continuous Threshold
A single 30 minute effort at 95 to 98% of FTP that trains steady pacing at threshold, close to the demands of a short time trial.
- Duration
- 1 h
- Effort
- 64
- Level
- Advanced
- 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 | RecoveryRecovery Easy before the main effort | 3 min | 40-55% FTP50-65% HRmax |
| 4 | IntervalThreshold Hold 95% for five minutes, then settle | 10 min | 95-98% FTP87-93% HRmax |
| 5 | IntervalThreshold Even pace, rhythmic breathing | 10 min | 95-98% FTP87-93% HRmax |
| 6 | IntervalThreshold Last ten, focus on cadence | 10 min | 95-98% FTP87-93% HRmax |
| 7 | Cool-downRecovery Easy spin, let the legs settle | 12 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
One continuous threshold block teaches you to stay on the limit with no break in sight, which intervals cannot do. Thirty minutes at 95 to 98% of FTP is close to the effort of a short time trial or a long climb raced hard, and it shows you how threshold feels when you have to manage it yourself.
Warm up for 18 minutes, including three minutes at tempo and a short easy spell. Start the block at 95% and hold it for the first five minutes, even if it feels easy, then settle at the power you can hold to the end. The workout splits the block into three parts of ten minutes for pacing checks. Outdoors, a long climb or a quiet road without junctions works well.
It suits advanced riders who handle 2 x 20 minutes. Use it as a check before a time trial, but don't confuse it with an FTP test.
Tips
- Hold 95% for the first five minutes no matter how good you feel.
- Ride outdoors on a road without junctions or use the trainer.
- Compare the power of the first and last ten minutes after the session.
Good forTime trialStandard-distance triathlon
Season phaseBuildPeak