Threshold Micro Intervals 20 x 1 min
Twenty 1 minute efforts at threshold pace with 15 second rests, a broken threshold run with many very short breaks to help you hold the pace.
- Duration
- 50 min
- Distance
- 8.9 kmestimated
- Effort
- 60
- 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 |
| 20 ×Repeat these steps | |||
| 2.1 | IntervalThreshold Threshold, 1 min | 1 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 2.2 | Rest Stand, 15 s | 15 s | |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session breaks 20 minutes at threshold pace into twenty pieces of one minute. Between them you stand or walk for only 15 seconds. The breaks are too short for recovery, so the session feels close to a continuous threshold run with small pauses.
The short pauses help you hold the right pace and good form for the whole 20 minutes, which suits runners who find long threshold blocks hard to pace. Heart rate stays high throughout. The common mistake is running the one minute pieces too fast, so keep them at threshold even when they feel easy at first.
It suits intermediate runners and works on a flat loop or a track. Use it in the base or build phase as an alternative to a 20 minute threshold run. To progress, add five more efforts or cut the rest to 10 seconds.
Tips
- Keep every one minute effort at the same pace.
- Stand or walk during the 15 seconds and start again on time.
- Run on a flat route without traffic stops.
Good for5k10kHalf marathonFTP
Season phaseBaseBuild