Threshold · 40 min
Threshold Starter
2 × 8 min Threshold
Two 8-minute efforts at 97% FTP. A gentle first step into threshold work.
FTP
- Duration
- 40 min
- Training stress
- 42 TSS
- Intensity factor
- 0.80
- Work at 250 W FTP
- 424 kJ
- Carbs burned, est.
- 115 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
- Warm-up10 min ramp 45% → 70% FTP
- 2 ×
- Threshold8 min at 97% FTP
- 4 min at 50% FTP
- Cool-down6 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
- Threshold Single Block30 min Threshold50 min
- Threshold Ladder5 + 8 + 12 min Threshold52 min
- Threshold Triple3 × 12 min Threshold1 h 11 min
- Threshold Over-Unders9 × 1 min Threshold1 h 11 min
- Classic Threshold Blocks2 × 20 min Threshold1 h 16 min
- Short Threshold Repeats4 × 10 min Threshold1 h 20 min
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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