Threshold Forge

45min threshold intervals: 4x(5min@95% + 1min@115% + 2min recovery)

Threshold

Threshold Forge

1:01:00

45min threshold intervals: 4x(5min@95% + 1min@115% + 2min recovery)

Description

A focused 45-minute threshold workout that targets 70-120% of your FTP. After a progressive warm-up, you'll complete 4 demanding intervals: 5 minutes at 95% FTP to build your threshold capacity, 1 minute at 115% to push beyond, followed by 2 minutes of active recovery at 70% to prepare for the next round.

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Published:Oct 27, 2025

Updated:Oct 27, 2025

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Plan
Show absolute power

Warm-up
Threshold intervals
5:00
190w
90rpm
1:00
230w
95rpm
2:00
140w
85rpm
6x
Cool-down

Power Zones

Recovery

2:36

4.3%

Endurance

22:24

36.7%

Threshold

30:00

49.2%

VO2max

6:00

9.8%