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Start this workoutThreshold Intervals
ThresholdWarm-up + 2x20 min of threshold over-unders (2 min over / 2 min under) with 10 min recovery + cool-down. Raises your sustainable power ceiling.
75 minWorkout structure
| Phase | Duration | Target | |
|---|---|---|---|
| Warmup | 10:00 | 70–85 rpm · 1% | |
| Threshold 1/2 — Over | 2:00 | 88–98 rpm · 7% | |
| Threshold 1/2 — Under | 2:00 | 82–92 rpm · 5.5% | |
| Threshold 1/2 — Over | 2:00 | 88–98 rpm · 7% | |
| Threshold 1/2 — Under | 2:00 | 82–92 rpm · 5.5% | |
| Threshold 1/2 — Over | 2:00 | 88–98 rpm · 7% | |
| Threshold 1/2 — Under | 2:00 | 82–92 rpm · 5.5% | |
| Threshold 1/2 — Over | 2:00 | 88–98 rpm · 7% | |
| Threshold 1/2 — Under | 2:00 | 82–92 rpm · 5.5% | |
| Threshold 1/2 — Over | 2:00 | 88–98 rpm · 7% | |
| Threshold 1/2 — Under | 2:00 | 82–92 rpm · 5.5% | |
| Recuperación | 10:00 | 65–80 rpm · 1% | |
| Threshold 2/2 — Over | 2:00 | 88–98 rpm · 7% | |
| Threshold 2/2 — Under | 2:00 | 82–92 rpm · 5.5% | |
| Threshold 2/2 — Over | 2:00 | 88–98 rpm · 7% | |
| Threshold 2/2 — Under | 2:00 | 82–92 rpm · 5.5% | |
| Threshold 2/2 — Over | 2:00 | 88–98 rpm · 7% | |
| Threshold 2/2 — Under | 2:00 | 82–92 rpm · 5.5% | |
| Threshold 2/2 — Over | 2:00 | 88–98 rpm · 7% | |
| Threshold 2/2 — Under | 2:00 | 82–92 rpm · 5.5% | |
| Threshold 2/2 — Over | 2:00 | 88–98 rpm · 7% | |
| Threshold 2/2 — Under | 2:00 | 82–92 rpm · 5.5% | |
| Recuperación | 10:00 | 65–80 rpm · 1% | |
| Cooldown | 5:00 | 65–80 rpm · 0% |