Threshold 3 x 10 min
Three ten-minute efforts at 95 to 100% of FTP with five minutes easy between, a standard threshold session in a little over an hour.
- Duration
- 1 h 10 min
- Effort
- 68
- 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 ×Repeat these steps | |||
| 3.1 | IntervalThreshold Threshold, rhythmic breathing | 10 min | 95-100% FTP87-93% HRmax |
| 3.2 | RecoveryRecovery Easy spin, recover | 5 min | 40-55% FTP50-65% HRmax |
| 4 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Thirty minutes at threshold in three blocks of ten is a reliable way to build sustainable power. Each block is long enough for the body to settle into a steady state, and the five minute recoveries keep the quality high through the third block.
Warm up for 12 minutes and ride three minutes at tempo near the end. Ride each block at 95 to 100% of FTP, seated, with a cadence that feels efficient. Breathing is hard and rhythmic. Recover with five minutes of very easy spinning and drink. Judge the session by the last block. If it was as steady as the first, the target was right.
It suits intermediate riders in the build phase who have completed 3 x 8 minutes. Progress to 3 x 12 minutes or 4 x 10 minutes, adding one variable at a time. One or two threshold sessions per week are plenty alongside easy riding.
Tips
- Judge the target by the third block, not the first.
- Spin very easily in the recoveries.
- Keep the cadence steady through each block.
Good forFTPRoad raceTime trial
Season phaseBuild