3h 40m Progressive Threshold Training
A long ride with progressively more challenging threshold efforts
3h 40m
Duration
Workout Segments
Easy Warmup
Light intensity warm-up to prepare the body for exercise
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 65% Max HR
Build Warmup
Gradually increasing intensity to prepare for the main workout
timer
Duration
5m
mode_heat
Intensity
3
bolt
Power
55% - 70% FTP
favorite
Heart Rate
65% - 75% Max HR
Endurance
timer
Duration
50m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
favorite
Heart Rate
70% - 80% Max HR
Sweet Spot 16m
timer
Duration
16m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
favorite
Heart Rate
85% - 92% Max HR
Recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Endurance
timer
Duration
20m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
favorite
Heart Rate
70% - 80% Max HR
Threshold 10m
timer
Duration
10m
mode_heat
Intensity
8
bolt
Power
95% - 105% FTP
favorite
Heart Rate
90% - 100% Max HR
Recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Endurance
timer
Duration
20m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
favorite
Heart Rate
70% - 80% Max HR
Threshold 8min
timer
Duration
8m
mode_heat
Intensity
8
bolt
Power
95% - 105% FTP
favorite
Heart Rate
90% - 100% Max HR
Recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Threshold 10min
timer
Duration
10m
mode_heat
Intensity
8
bolt
Power
95% - 105% FTP
favorite
Heart Rate
90% - 100% Max HR
Recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Endurance
timer
Duration
50m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
favorite
Heart Rate
70% - 80% Max HR
Cool Down
Gradually decreasing intensity to safely end the workout
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 65% Max HR