Threshold 5 x 8 min
Five eight-minute efforts at 97 to 102% of FTP with three minute recoveries, 40 minutes of firm threshold work for advanced riders.
- Duration
- 1 h 20 min
- Effort
- 87
- 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 |
| 5 ×Repeat these steps | |||
| 3.1 | IntervalThreshold Threshold, steady and seated | 8 min | 97-102% FTP87-93% HRmax |
| 3.2 | RecoveryRecovery Easy spin, drink | 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
Five blocks of eight minutes give the same 40 minutes of threshold as 2 x 20, but the shorter pieces allow a slightly higher target, 97 to 102% of FTP. With three minute recoveries, the heart rate stays high from the third block on, so the session trains both threshold power and the ability to keep working when fatigue builds up.
Warm up for 12 minutes and add three minutes at tempo. Ride each block steady and seated, starting at the lower end of the range in the first two. Recover with three minutes of easy spinning and a drink. On your power file, the fourth and fifth blocks should look like the first.
It suits advanced riders in the build and peak phases who handle 4 x 10 minutes well. As a race nears, the same session with five minute recoveries keeps threshold sharp with less fatigue.
Tips
- Start the first two blocks at 97%.
- Keep all five blocks within a few watts of each other.
- Use longer recoveries in race weeks.
Good forFTPRoad raceTime trial
Season phaseBuildPeak