These workout improve your functional power threshold (FTP) and power at lactate threshold heart rate (LTHR). You can go faster for longer periods.
Always warmup for at least 10-20 min before starting these workouts.
Cruise Intervals
5×10 min intervals at threshold Zone 4/Power level 4. Can be done on a sliightly graded hill or flat road Should be constant without stops. Cadence should be around 85-95. If your power or heart rate goes into zone 5, bring the cadence down a bit. Rest 5-8 min between intervals with a low heart rate
4×15 min intervals at threshold Zone 4/Power level 4. Can be done on a sliightly graded hill or flat road Should be constant without stops. Cadence should be around 85-95. If your power or heart rate goes into zone 5, bring the cadence down a bit. Rest 5-8 min between intervals with a low heart rate
Threshold Workouts
2-3 20 min intervals at threshold Zone 4/Power level 4 (mid level). Can be done on a slightly graded hill or flat road Should be constant without stops. Cadence should be around 85-95. If your power or heart rate goes into zone 5, bring the cadence down a bit. Rest 5-8 min between intervals with a low heart rate
Sub-Threshold
3-4 20 min intervals at sub-threshold Zone 3 (upper level). Can be done on a hill or flat road Should be constant without stops. Cadence should be around 85-95. If your power or heart rate goes into zone 4, bring the cadence down a bit. Rest 5-8 min between intervals with a low heart rate
