45 min Threshold 2 x 10 min
A 45 minute session with two ten-minute threshold efforts at 95 to 100% of FTP, compact enough for a lunch break or an early morning.
- Duration
- 45 min
- Effort
- 45
- 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 Steady ramp up to 75% | 12 min | 45 → 75% FTP55 → 75% HRmax |
| 2 | IntervalThreshold Lower end first, then settle | 10 min | 95-100% FTP87-93% HRmax |
| 3 | RecoveryRecovery Easy spin, drink | 5 min | 40-55% FTP50-65% HRmax |
| 4 | IntervalThreshold Same power, stay seated | 10 min | 95-100% FTP87-93% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 8 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Two blocks of ten minutes at threshold are a compact but solid session. The total of 20 minutes at 95 to 100% of FTP is enough to train threshold power, and the session fits into 45 minutes with a proper warm-up and cool-down.
Warm up for 12 minutes with a steady ramp. Ride the first block at the lower end of the range and let the power settle. Recover with five minutes of easy spinning and something to drink, then ride the second block at the same power. Cool down for eight minutes.
It suits intermediate riders who need a reliable short threshold session during busy weeks. When this feels routine, the next steps are 3 x 10 minutes in a longer session, or 2 x 12 minutes in the same 45 minute slot with a slightly shorter cool-down.
Tips
- Ride the first block at the lower end of the range.
- Use the five minute recovery to drink and relax the shoulders.
- Keep both blocks seated.
Good forFTPIndoor
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