Threshold Cycling Workouts

Train at 95-105% FTP to raise your functional threshold power. AI-structured for progressive overload.

Generate a Threshold Workout

Example Workouts

Sample sessions from these plans — each with precise power targets you can export to your device.

2x20 Threshold

60 min

warmup (55-75% FTP)interval (95-105% FTP)recovery (40-55% FTP)interval (95-105% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 17%Z2 17%Z4 66%

The benchmark threshold session — two 20-minute efforts at 95-105% FTP develop sustained power at your lactate threshold, the intensity that defines your ability to hold a fast pace for extended periods in time trials and breakaways.

3x10 Cruise Intervals

55 min

warmup (55-75% FTP)2× 10min 95-105% FTP / 5min recinterval (95-105% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 27%Z2 18%Z4 55%

Three 10-minute efforts at threshold with 5-minute recovery — a more approachable format for riders building threshold tolerance, accumulating 30 minutes of quality work with enough recovery to maintain power consistency across all intervals.

Generate a Threshold Workout

Works With Your Setup

Export workouts in FIT and ZWO formats to any device or platform.

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava

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