Workouts
Workout
This session starts with a longer threshold section including some cadence work before a really tough finish with some longer sprints!
warmup
Intensity: 55%
3 mins warm up
active
Intensity: 95%
2 mins threshold
active
Intensity: 110%
1 min above threshold
recovery
Intensity: 50%
2 mins easy spin
active
Intensity: 90%
4 mins at tempo (7/10) 80-100rpm
active
Intensity: 90%
1 min at tempo (7/10) 110+rpm
active
Intensity: 90%
4 mins at tempo (7/10) 80-100rpm
active
Intensity: 90%
1 min at tempo (7/10) 110+rpm
active
Intensity: 90%
4 mins at tempo (7/10) 80-100rpm
active
Intensity: 115%
3 min at above threshold (9/10) 80-100rpm
active
Intensity: 150%
1 min Max! 110rpm+
recovery
Intensity: 50%
5 min easy spin
active
Intensity: 150%
1 min Max! 110rpm+
recovery
Intensity: 50%
3 min easy spin
active
Intensity: 150%
1 min Max! 110rpm+
recovery
Intensity: 50%
1 min easy spin
active
Intensity: 150%
1 min Max! 110rpm+
cooldown
Intensity: 50%
2 mins easy spin cool down
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.
Useful when you want sessions that match tags such as HIIT, Threshold, Tempo, Sprints, Cadence, video, GCN Training.
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