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Threshold · 1 h 20 min

Short Threshold Repeats

4 × 10 min Threshold

4 x 10 min at 100% FTP with 5 min recovery.

Download .zwoRide it in MeepMeep
FTP
0:0040m1h20
Duration
1 h 20 min
Training stress
98 TSS
Intensity factor
0.86
Work at 250 W FTP
914 kJ
Carbs burned, est.
140 g/h

Stress and work are estimates for riding exactly on target. Watts and carbohydrate use scale with your FTP; the carb figure assumes a 250 W FTP.

The workout, step by step

  1. Warm-up12 min ramp 45% → 70% FTP
  2. 4 ×
    1. Threshold10 min at 100% FTP
    2. 5 min at 50% FTP
  3. Cool-down8 min ramp 60% → 40% FTP

Why ride it

Efforts at 95 to 105% of FTP. Raising threshold makes every ultra pace easier, but keep it to one session a week when volume is high.

Use the .zwo file

The download is a standard Zwift workout file with targets as a percentage of FTP, so it scales to you.

  • MeepMeep: no download needed. Open it in the app, pair your trainer and ride in ERG.
  • Zwift: put the file in Documents/Zwift/Workouts/<your Zwift ID>, then find it under Custom Workouts.
  • TrainerDay, intervals.icu and others: import the .zwo into your workout library.

More threshold workouts

All threshold workouts · Full library · Training plans by event

Ride it with ERG, fueling prompts and stand-up reminders.

MeepMeep is free and runs in Chrome or Edge. No account; your rides stay on your device.

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