Threshold 4 x 6 min
Four six-minute efforts at 95 to 99% of FTP with three minutes easy between, a gentle way into threshold training for riders new to it.
- Duration
- 1 h 01 min
- Effort
- 57
- 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 |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalThreshold Threshold, smooth and seated | 6 min | 95-99% FTP87-93% HRmax |
| 3.2 | RecoveryRecovery Easy spin, recover | 3 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
Six minutes at threshold is long enough for breathing and heart rate to settle into the hard, rhythmic pattern of real threshold work, and short enough that the end of each effort is always in sight. Four of them add up to 24 minutes, a manageable dose for riders who have done some sweet spot training and want to start working at FTP.
Warm up for 12 minutes and ride three minutes at tempo. Ride each effort at 95 to 99% of FTP, seated, with a steady cadence. Recover with three minutes of easy spinning. The heart rate will lag behind the power in the first effort and catch up in the later ones. Pace by power and keep all four efforts at the same level.
It suits beginners with a few weeks of structured riding. When four efforts feel controlled, add a fifth or move on to 3 x 8 minutes.
Tips
- Pace by power, since heart rate lags in short efforts.
- Keep all four efforts at the same power.
- Spin easily in the recoveries instead of stopping.
Good forFTPGeneral fitness
Season phaseBaseBuild