Threshold 3 x 12 min
Three 12 minute efforts at 95 to 100% of FTP with five minutes of easy spinning between, a steady build-phase session with 36 minutes of work.
- Duration
- 1 h 16 min
- Effort
- 78
- 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, calm start, focused finish | 12 min | 95-100% FTP87-93% HRmax |
| 3.2 | RecoveryRecovery Easy spin, drink | 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
Twelve minute blocks are a small but noticeable step up from ten. The extra two minutes come at the point where the effort already feels hard, which trains concentration and pacing as much as power. Three of them add up to 36 minutes at threshold, a solid dose for a build-phase session.
Warm up for 12 minutes and include three minutes at tempo. Ride each block at 95 to 100% of FTP. Divide it into a calm first four minutes, a steady middle four and a focused last four. Recover with five minutes of easy spinning and drink. If the last block drops below 95%, stay with this session for another week before moving on.
It suits intermediate riders who handle 3 x 10 minutes well, and it works as a regular threshold session through the build phase. The next steps are 3 x 15 or 2 x 20 minutes.
Tips
- Split each block into three parts of four minutes.
- Stay with this session for another week if the last block fades.
- Drink in every recovery.
Good forFTPTime trialRoad race
Season phaseBuild