2 x 15 min at FTP
Two 15 minute blocks at FTP with four minutes of easy jogging between them, a steady threshold session for runners who train by power.
- Duration
- 1 h 03 min
- Distance
- 12.4 kmestimated
- Effort
- 76
- Level
- Intermediate
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 ×Repeat these steps | |||
| 2.1 | IntervalThreshold At FTP, steady power | 15 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 2.2 | RecoveryRecovery Easy jog | 4 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
FTP in running is the power you could hold for about an hour, the same effort as threshold pace. Two blocks of 15 minutes at that power add up to 30 minutes of threshold work, split so that you can hold the power evenly to the end.
Warm up for 15 minutes. Run each block at an even power right at your FTP. Power responds to hills straight away, so a steady power keeps the effort even on rolling routes where the pace would swing up and down. Jog easily for four minutes between the blocks and cool down for ten minutes.
It suits runners who have done some threshold work and know their FTP from a recent test. Run it once a week in the build phase. Progress to 2 x 20 minutes, or to three blocks of 12 minutes with three minute jogs.
Tips
- Watch lap power rather than the instant reading, single readings jump around.
- If your breathing turns ragged in the first block, lower the power by a few watts.
- Run uphill sections at the same power, not the same pace.
Good forFTP10kHalf marathon
Season phaseBuild