Workouts / Basics
Basics
Tempo Staircase 3×(6/8/10m)
Tempo staircase session that gradually lengthens efforts while staying below threshold.
Duration1:50:00
TSS100
IF0.74
Blocks6
Time1:50:00
TSS100
IF0.74
Profile
Targets in % FTP
100%50%0%
0:0055:001:50:00
Z1 35% · 38 minZ3 65% · 72 min
Intervals
6 blocksZ1
Warm-up
10:0055%Repeat 3×
Z3
IntervalComfortably hard tempo.
6:0080%Z3
IntervalSame RPE, slight power increase.
8:0082%Z3
IntervalFinish the step with control.
10:0085%Z1
RecoveryReset between steps.
6:0055%Z1
Cool-down
10:0045%What it trains
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.