Session Focus
- Skills 0%
- Speed 10%
- Threshold / FTP 70%
- Endurance 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 😉
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…
