Threshold Builder 8, 12 and 16 min
Threshold blocks of 8, 12 and 16 minutes at 95 to 100% of FTP that get longer as the session goes on, building confidence for long efforts.
- Duration
- 1 h 10 min
- Effort
- 76
- 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 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 Short block, find your target | 8 min | 95-100% FTP87-93% HRmax |
| 4 | RecoveryRecovery Easy spin, recover | 4 min | 40-55% FTP50-65% HRmax |
| 5 | IntervalThreshold Settle in at the same power | 12 min | 95-100% FTP87-93% HRmax |
| 6 | RecoveryRecovery Easy spin, recover | 5 min | 40-55% FTP50-65% HRmax |
| 7 | IntervalThreshold Long block, hold form to the end | 16 min | 95-100% FTP87-93% HRmax |
| 8 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
This session starts short and finishes long. The eight minute block is a gentle entry, the 12 minute block settles you into the effort, and the 16 minute block asks you to hold threshold when you are already tired. The total is 36 minutes at 95 to 100% of FTP.
Warm up for 12 minutes and add three minutes at tempo. Ride all three blocks at the same power, with four and then five minutes of easy spinning between them. Use the first block to find the right target. If it already feels hard at 100%, ride the rest at 95 to 97%. The last block is the focus of the session, so ride the first two with some reserve.
It suits intermediate riders who are moving from ten minute blocks toward 2 x 20. Next time, extend the last block to 20 minutes.
Tips
- Use the first block to settle on a target you can hold.
- Ride the first two blocks with some reserve.
- Keep the power the same in all three blocks.
Good forFTPTime trial
Season phaseBuild