Threshold 3 x 8 min
Three eight-minute efforts at 95 to 100% of FTP with four minutes easy between, a first threshold session for riders with sweet spot experience.
- Duration
- 1 h 01 min
- Effort
- 58
- Level
- Beginner
- 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, steady and seated | 8 min | 95-100% FTP87-93% HRmax |
| 3.2 | RecoveryRecovery Easy spin, recover | 4 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
Threshold power is roughly what you could hold for about an hour when fresh and well paced. Training at that level raises it, but the work is demanding, so the first sessions use short blocks. Eight minutes is long enough to reach a steady state and short enough to finish each block with good form.
Warm up for 12 minutes and ride three minutes at tempo. Then ride three blocks of eight minutes at 95 to 100% of FTP with four minutes of easy spinning between. Breathing is hard and rhythmic, and talking is down to single words. The power should stay steady from start to finish. If the last block fades, lower the target to 93 to 95% next time and check your FTP.
It suits riders who have completed several sweet spot sessions and want to start threshold work. Progress to 3 x 10, then 3 x 12 minutes.
Tips
- Start each block at 95% and move up if it feels controlled.
- Ride seated to keep the effort steady.
- Check your FTP if all three blocks feel out of reach.
Good forFTPGeneral fitness
Season phaseBaseBuild