Workouts / Interval
Interval
Gradual Threshold Effort Builds
4 sets of effort builds, slowly increasing the power into an intense effort to help improve your threshold.
Duration30:00
TSS41
IF0.91
Blocks11
Time30:00
TSS41
IF0.91
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 23% · 7 minZ2 3% · 1 minZ4 47% · 14 minZ5 27% · 8 min
Intervals
11 blocksZ1
Warm-up
1:0055%Z2
Warm-up
1:0075%Z4
Warm-up
1:0092%Z4
Warm-up
1:00100%Z1
Recovery
1:0055%Repeat 3×
Z4
Interval
3:0092%Z5
Interval
2:00110%Z1
Recovery
1:0055%Z4
Interval
3:0092%Z5
Interval
2:00110%Z1
Cool-down
2:0055%What it trains
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.