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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 |