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Threshold | Build Your FTP
Duration: 1:25:45
- AVG: 76 %FTP
- MIN: 50 %FTP
- MAX: 110 %FTP
Sharing level: Public workout
3
Difficulty
0
TSS
0
IF
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0:00
0:10
0:10
0:10
0:10
0:10
0:10
0:10
0:10
0:10
0:11
0:11
0:11
0:11
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0:13
0:15
0:23
0:27
0:35
0:39
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0:59
1:03
1:11
1:15
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88 | |
66 | |
44 | |
22 | |
0 |
time
%FTP
Description of workout
In this highly intense Threshold Workout, you will need to be well-rested beforehand. With this session, you can improve your FTP which will allow you to ride at a higher intensity for longer periods in a race and also help you with your hill climbing intensity.
Make sure that your FTP number is correct before starting any workout.
You’ll begin with a 10-minute warmup followed by 3 short pyramids to prepare you for the five longer intervals with recoveries between. The intensity of the hard parts is around 100% of your FTP.
Stay hydrated throughout by drinking fluids with electrolytes to replenish minerals and salts lost. A fan directed at you will aid cooling.
Try and do this workout once a week.
The recovery cool-down block is important for your recovery.
Enjoy the workout and the fitness gains that will follow.
Make sure that your FTP number is correct before starting any workout.
You’ll begin with a 10-minute warmup followed by 3 short pyramids to prepare you for the five longer intervals with recoveries between. The intensity of the hard parts is around 100% of your FTP.
Stay hydrated throughout by drinking fluids with electrolytes to replenish minerals and salts lost. A fan directed at you will aid cooling.
Try and do this workout once a week.
The recovery cool-down block is important for your recovery.
Enjoy the workout and the fitness gains that will follow.
Workout instructions
| Time from start | Show time | Text |
|---|
| 0:00:10 | 0:00:08 | Welcome to the ninth workout called Threshold. |
| 0:00:20 | 0:00:07 | You need to be well rested for this workout session. |
| 0:00:30 | 0:00:15 | In today's session you can improve your FTP which will allow you to ride at a higher intensity for longer in a race or training.. |
| 0:01:00 | 0:00:07 | You have ridden the same workout in this plan before. |
| 0:01:30 | 0:00:08 | So you can compare today's training with the previous one and see some improvements. |
| 0:02:00 | 0:00:10 | First we will do a 10 minute warmup followed by 3 short pyramids to prepare you for what's to come! |
| 0:04:00 | 0:00:08 | Each pyramid will increase in intensity and then reduce back down slowly. |
| 0:06:00 | 0:00:08 | This will help your body to warm up before the main part. |
| 0:08:00 | 0:00:07 | Your warmup is important part of every training. |
| 0:09:00 | 0:00:07 | Are you ready for the first short pyramid? |
| 0:09:30 | 0:00:05 | Let's hit it! |
| 0:10:00 | 0:00:07 | Keep your cadence between 90-100rpm. |
| 0:10:50 | 0:00:15 | We will do this twice more with two more pyramids. These short and sharp sections will help your body get used to the intensity that will follow. |
| 0:11:15 | 0:00:10 | Prepare to feel the resistance increasing gardually but keep your cadence high, between 90-100rpm. |
| 0:11:35 | 0:00:08 | You will start feeling the first increase in intensity. You can do this! |
| 0:12:00 | 0:00:10 | Keep your body stable and engage your core muscles. This will help you when the intensity gets tougher. |
| 0:12:30 | 0:00:10 | You will feel the resistance getting harder yet again. Remember to stay hydrated throughout. |
| 0:13:00 | 0:00:10 | You are almost at the top of the last pyramid at 110% FTP. Keep going! |
| 0:13:11 | 0:00:12 | Great! Now we work our way gradually down again. Still keep your cadence high, between 90-100rpm. |
| 0:13:40 | 0:00:05 | You are doing well! |
| 0:13:50 | 0:00:10 | Now, we will have a 2 minute recovery before the first 8 minute threshold block begins. |
| 0:14:10 | 0:00:07 | Spin the legs at 90-100rpm while you recover. |
| 0:15:00 | 0:00:08 | Ahead are five threshold blocks waiting to be conquered! |
| 0:15:30 | 0:00:07 | Get ready, your first block is on the way! |
| 0:17:00 | 0:00:07 | Engage your core and pedal in full circles. |
| 0:19:45 | 0:00:06 | You are halfway there! |
| 0:22:00 | 0:00:05 | Push harder! |
| 0:24:00 | 0:00:07 | Great job, now you have time for some recovery. |
| 0:25:30 | 0:00:08 | You have 4 minutes to relax a bit, recover and allow your heart rate to drop. |
| 0:27:00 | 0:00:05 | Stay hydrated! |
| 0:27:30 | 0:00:08 | Ready for the second 8 min block? |
| 0:28:00 | 0:00:08 | Let's do it! Keep your cadence high. |
| 0:29:00 | 0:00:10 | Keep your breathing steady and breathe both through your nose and mouth. |
| 0:31:00 | 0:00:12 | Remember to drink! An electrolyte drink will replenish lost salts and minerals due to fluid loss. |
| 0:34:45 | 0:00:05 | Last minute ahead. |
| 0:36:00 | 0:00:15 | Your next recovery of 4 minutes will allow you to drop your heart rate and get you ready for your third 8 min block. |
| 0:39:30 | 0:00:12 | In your third threshold block don't forget to drink, engage the core stomach muscles and pedal smoothly. |
| 0:42:00 | 0:00:08 | Engage the core stomach muscles and pedal smoothly. |
| 0:45:00 | 0:00:05 | Keep going! |
| 0:48:00 | 0:00:10 | Your next 4 minute recovery will be welcomed for sure! |
| 0:48:30 | 0:00:07 | Drink a bit before the next 8 min section. |
| 0:49:00 | 0:00:10 | Recover a bit and allow your heart rate to drop a bit, slow your breathing. |
| 0:50:00 | 0:00:08 | You are doing great, only 2 more blocks to go! |
| 0:51:30 | 0:00:15 | You may be feeling a bit tired but that is when you need to focus and keep a good technique: smooth pedalling and a stable upper body, shoulders relaxed, elbows slightly bent. |
| 0:51:40 | 0:00:07 | Smooth pedalling and a stable upper body. |
| 0:52:00 | 0:00:07 | Shoulders should be relaxed, elbows slightly bent. |
| 0:53:00 | 0:00:09 | Let's start the second last 8 minute block. Go for it! You are making great gains in fitness! |
| 0:56:00 | 0:00:07 | You are making progress every second- keep it up! |
| 1:00:00 | 0:00:07 | Time to recover. Four minutes of bliss! |
| 1:01:00 | 0:00:06 | Relax and focus on steady breathing. |
| 1:02:00 | 0:00:07 | Keep your cadence high as the resistance drops. |
| 1:03:00 | 0:00:10 | Your final block of pain is coming up! As hard as it feels, you have come this far, there is no giving up. |
| 1:03:55 | 0:00:05 | Let's hit it! The final block. |
| 1:05:00 | 0:00:05 | Let's GO! |
| 1:06:30 | 0:00:05 | Keep it up! Keep going! |
| 1:09:00 | 0:00:05 | You've got this! |
| 1:12:00 | 0:00:06 | Great job! Well done! |
| 1:14:00 | 0:00:08 | Now you can enjoy a cooldown which is just as important as the hard sections. |
| 1:17:00 | 0:00:09 | Your cool down will flush out the lactic acid and improve your ability to recover. |
| 1:20:00 | 0:00:06 | Enjoy your cool down and use this time to relax. |
| 1:22:00 | 0:00:05 | Breathe deeply. |
| 1:23:00 | 0:00:09 | Make sure to include some protein and carbohydrates in a snack or a shake shortly after this workout. |
| 1:23:30 | 0:00:07 | This will speed up your recovery. |
| 1:25:00 | 0:00:09 | Recover well and looking forward to the next workout with you! |
Videoi
This workout is not synchronized with specific video content.
LATEST RIDES ON WORKOUT
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Duration | TSS | IF | Type of device | ||
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| There are no rides on this workout | |||||||