Session Focus

  • Skills 0% 0%
  • Speed 10% 10%
  • Threshold / FTP 70% 70%
  • Endurance 20% 20%

This session is all about nudging up your threshold!

The efforts should feel ‘just’ sustainable!

Make sure you don’t over do it early on as the reps get longer throughout¬†ūüėČ

If you aren’t sure which level to do, head over to our Training Plans section, or simply work through one each week starting at Level 1!

Session Durations

Level 1

Minutes

Level 2

Minutes

Level 3

Minutes

SESSION PLANS

Level 1

WARM UP

Get those legs moving…

  • 5¬†minutes easy spinning

Then…

  • 5 minutes easy spinning but include 3¬†x 30¬†second efforts

MAIN SET

Aim to hold a consistent¬†effort/power throughout! Should be hard to maintain by the end of the final rep…

  • 5¬†minutes at Threshold | 90% FTP | 8/10 RPE
  • 5 minutes Very Easy | 50% FTP | 4/10 RPE
  • 10¬†minutes at Threshold | 90% FTP | 8/10 RPE
  • 5 minutes Very Easy | 50% FTP | 4/10 RPE
  • 15¬†minutes at Threshold | 90% FTP | 8/10 RPE

(40 minutes total)

COOL DOWN

Nice easy spin until feeling relaxed…

  • 10 minutes Easy in light gearing
Level 2

WARM UP

Get those legs moving…

  • 5¬†minutes easy spinning

Then…

  • 5 minutes easy spinning but include 3¬†x 30¬†second efforts

MAIN SET

Aim to hold a consistent¬†effort/power throughout! Should be hard to maintain by the end of the final rep…

  • 10 minutes at Threshold | 90% FTP | 8/10 RPE
  • 5 minutes Very Easy | 50% FTP | 4/10 RPE
  • 15 minutes at Threshold | 90% FTP | 8/10 RPE
  • 5 minutes Very Easy | 50% FTP | 4/10 RPE
  • 20 minutes at Threshold | 90% FTP | 8/10 RPE

(55 minutes total)

COOL DOWN

Nice easy spin until feeling relaxed…

  • 10 minutes Easy in light gearing
Level 3

WARM UP

Get those legs moving…

  • 5¬†minutes easy spinning

Then…

  • 5 minutes easy spinning but include 3¬†x 30¬†second efforts

MAIN SET

Aim to hold a consistent¬†effort/power throughout! Should be hard to maintain by the end of the final rep…

  • 15¬†minutes at Threshold | 90% FTP | 8/10 RPE
  • 5 minutes Very Easy | 50% FTP | 4/10 RPE
  • 20 minutes at Threshold | 90% FTP | 8/10 RPE
  • 5 minutes Very Easy | 50% FTP | 4/10 RPE
  • 25¬†minutes at Threshold | 90% FTP | 8/10 RPE

(70 minutes total)

COOL DOWN

Nice easy spin until feeling relaxed…

  • 10 minutes Easy in light gearing

Bike Intensities

If you aren’t familiar the intensities on this workout head over to our Bike Calculator…

Bike Drills

If you aren’t familiar with some of the drills in this session head over to our video section…

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