Threshold 4 x 10 min with Shrinking Recoveries
Four ten-minute threshold efforts with recoveries that shrink from five to three minutes, building tolerance for sustained work at FTP.
- Duration
- 1 h 17 min
- Effort
- 83
- 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 | IntervalThreshold First block at 95% | 10 min | 95-100% FTP87-93% HRmax |
| 4 | RecoveryRecovery Five minutes easy | 5 min | 40-55% FTP50-65% HRmax |
| 5 | IntervalThreshold Same power, settle in | 10 min | 95-100% FTP87-93% HRmax |
| 6 | RecoveryRecovery Four minutes easy | 4 min | 40-55% FTP50-65% HRmax |
| 7 | IntervalThreshold Same power, rhythmic breathing | 10 min | 95-100% FTP87-93% HRmax |
| 8 | RecoveryRecovery Three minutes easy | 3 min | 40-55% FTP50-65% HRmax |
| 9 | IntervalThreshold Last block, match the first | 10 min | 95-100% FTP87-93% HRmax |
| 10 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
Shortening the recoveries is a simple way to make a threshold session harder without changing the target. Here the four ten minute blocks stay at 95 to 100% of FTP, but the breaks between them drop from five to four to three minutes. The later blocks start with a higher heart rate and more fatigue, which is closer to the demands of long, continuous efforts.
Warm up for 12 minutes and add three minutes at tempo. Ride the first block at the lower end of the range. Keep every recovery very easy and drink in each one. The last block, after just three minutes off, is the measure of the session. If it holds the same power as the first, the next step is 2 x 20 minutes.
It suits advanced riders in the build phase who handle 4 x 10 minutes with equal recoveries. Riders who struggle can keep all recoveries at five minutes.
Tips
- Ride the first block at 95% to save energy for the last.
- Spin very easily in each recovery.
- Move on to 2 x 20 minutes when the last block matches the first.
Good forFTPTime trialRoad race
Season phaseBuild