Threshold 15, 10 and 5 min
Threshold blocks of 15, 10 and 5 minutes, each a little harder than the last, finishing with five minutes at the top of the threshold range.
- Duration
- 1 h 04 min
- Effort
- 67
- 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 Patient start, low in the range | 15 min | 95-98% FTP87-93% HRmax |
| 4 | RecoveryRecovery Easy spin, recover | 5 min | 40-55% FTP50-65% HRmax |
| 5 | IntervalThreshold A few watts higher, steady | 10 min | 98-101% FTP87-93% HRmax |
| 6 | RecoveryRecovery Easy spin, recover | 4 min | 40-55% FTP50-65% HRmax |
| 7 | IntervalThreshold Top of the range, stay seated | 5 min | 102-105% FTP87-93% HRmax |
| 8 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 65 → 45% FTP70 → 55% HRmax |
About this workout
As the blocks get shorter, the power goes up. Fifteen minutes at 95 to 98% of FTP, ten minutes at 98 to 101% and a closing five minutes at 102 to 105% make up a session of 30 minutes at threshold with a firm finish. Ending with the hardest effort trains you to raise the pace when you are already tired, as in the last part of a climb or a time trial.
Warm up for 12 minutes and add three minutes at tempo. Ride the first block with patience. Recover for five minutes, ride the second block a few watts higher, recover for four minutes and then ride the last block at the top of the range. Stay seated throughout.
It suits intermediate riders who have completed 3 x 10 minutes and want variety. For a harder version, shorten the recoveries to three minutes.
Tips
- Ride the 15 minute block patiently at 95 to 98%.
- Raise the power in small steps between blocks.
- Stay seated even in the last block.
Good forTime trialRoad race
Season phaseBuild