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Start this workoutQuick Threshold
Threshold24 min of threshold over-unders (1.5 min over / 1.5 min under) — one round of four instead of two rounds of five. Same rhythm, shorter dose.
24 minWorkout structure
| Phase | Duration | Target | |
|---|---|---|---|
| Warmup | 5:00 | 70–85 rpm · 1% | |
| Threshold — Over | 1:30 | 88–98 rpm · 7% | |
| Threshold — Under | 1:30 | 82–92 rpm · 5.5% | |
| Threshold — Over | 1:30 | 88–98 rpm · 7% | |
| Threshold — Under | 1:30 | 82–92 rpm · 5.5% | |
| Threshold — Over | 1:30 | 88–98 rpm · 7% | |
| Threshold — Under | 1:30 | 82–92 rpm · 5.5% | |
| Threshold — Over | 1:30 | 88–98 rpm · 7% | |
| Threshold — Under | 1:30 | 82–92 rpm · 5.5% | |
| Recuperación | 4:00 | 65–80 rpm · 1% | |
| Cooldown | 3:00 | 65–80 rpm · 0% |
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