>> Workouts >> Classic - 2 x (16 min on, 8 min off)

Classic - 2 x (16 min on, 8 min off)

Tags: Threshold Improve Endurance Improve FTP
      • 55:00
      • Duration
      • Threshold
      • Category
      • Intensity
Est. Average Power
153 watts
Est. Kcals
556
Est. Points
41
Ridden 0 time(s) in the last 30 days
  • Avg. power
    153 watts
  • Est. Kcals
    556
  • Points
    41
      • Intensity
      • Time
      • Points
      • Favour
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Workout description

Ridden as 2 threshold intervals of 16 minutes in length separated by a 8 minute recovery period, this workout aims to expose a rider to a good amount of time right at their current FTP level. This is a tried and tested classic threshold workout that can really help to improve a riders FTP.

This is a mentally and physically demanding workout that should ideally only be attempted when fully recovered from previous training sessions. Be sure to stick to the target power level early in the interval to ensure an evenly paced ride.

This is also a great workout to get a feel for good pacing. Riders new to threshold training with power often see a trend of starting to hard and fading. Use this workout to understand how RPE (real percieved effort) can change for the same power as the duration increases.

To progress from this workout, try the 2 x (18 min on, 5 min off) workout

Ridden as 2 threshold intervals of 16 minutes in length separated by a 8 minute recovery period, this workout aims to expose a rider to a good amount of time right at their current FTP level. This is a tried and tested classic threshold workout that can really help to improve a riders FTP.

This is a mentally and physically demanding workout that should ideally only be attempted when fully recovered from previous training sessions. Be sure to stick to the target power level early in the interval to ensure an evenly paced ride.

This is also a great workout to get a feel for good pacing. Riders new to threshold training with power often see a trend of starting to hard and fading. Use this workout to understand how RPE (real percieved effort) can change for the same power as the duration increases.

To progress from this workout, try the 2 x (18 min on, 5 min off) workout

  • Description Time Target Power Intensity Kcals
    Warmup - Easy 01:00 99 Watts
    7 kcals
    Warmup - Easy 01:00 117 Watts
    8 kcals
    Warmup - Steady 01:00 126 Watts
    8 kcals
    Warmup - Steady 01:00 135 Watts
    9 kcals
    Warmup - Hard 00:15 162 Watts
    3 kcals
    Warmup - Steady 00:45 135 Watts
    7 kcals
    Warmup - Hard 00:30 180 Watts
    6 kcals
    Warmup - Moderate 01:00 153 Watts
    10 kcals
    Warmup - Hard 00:15 198 Watts
    3 kcals
    Warmup - Steady 01:00 135 Watts
    9 kcals
    Warmup - Hard 00:15 216 Watts
    4 kcals
    Warmup - Easy 02:00 117 Watts
    15 kcals
    Threshold 16:00 180 Watts
    190 kcals
    Easy 08:00 108 Watts
    57 kcals
    Threshold 16:00 180 Watts
    190 kcals
    Cool Down 05:00 90 Watts
    30 kcals