Threshold 3 x 20 min
Three 20 minute efforts at 95 to 99% of FTP, an hour of threshold work for experienced riders preparing for time trials and long climbs.
- Duration
- 1 h 46 min
- Effort
- 117
- 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 ×Repeat these steps | |||
| 3.1 | IntervalThreshold Even power, settle early | 20 min | 95-99% FTP87-93% HRmax |
| 3.2 | RecoveryRecovery Easy spin, eat and drink | 7 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
An hour at threshold in one session is a big load, meant for experienced riders with a solid base. Three blocks of 20 minutes at 95 to 99% of FTP build the sustained power that long time trials, mountain races and hard breakaways demand.
Warm up for 12 minutes, then ride three minutes at tempo. Ride each block at an even power, with seven minutes of easy spinning, food and drink between. The third block is the real test. If it drops more than a few percent below the first, the session was too big for today. Plan about 60 g of carbohydrate per hour and good cooling.
It suits advanced riders in the build phase who handle 2 x 20 minutes at 100%. Ride it no more than once a week and follow it with easy days. If the full session is too much, ride the third block at sweet spot.
Tips
- Eat and drink in each recovery.
- Ride all three blocks at the same power.
- Follow the session with at least two easy days.
Good forTime trialRoad raceGran fondo
Season phaseBuild