Threshold Block #1

• 06:00 @ 46% FTP - 75% FTP
• 01:00 @ 55% FTP
• 01:00 @ 109% FTP
• 02:00 @ 55% FTP
• 10:00 @ 75% FTP
• 04:00 @ 90% FTP - 104% FTP
• 01:00 @ 65% FTP
• 04:00 @ 104% FTP - 90% FTP
• 01:00 @ 65% FTP
• 03:00 @ 55% FTP

Enter FTP

After a good warmup, complete 2 x 4min Threshold efforts. However, the threshold effort ramps are ramping up or down over the 4min.

Recovery time is 1min @ 65% FTP. This is the level at which lactate is cleared at its highest rate.