3x10 Threshold
50 min · 43-53 TSS · IF 0.75 · 88-95% FTP · Zone 4 (Sweet Spot)
What this workout does
Three focused threshold efforts with generous recovery. Shorter intervals make it easier to hold good form and target power.
Ten-minute reps at 95-100% FTP accumulate solid time at your lactate turn-point while generous recovery keeps every rep clean. The stimulus teaches your body to produce and clear lactate at equal rates, which is what raises FTP. A good entry into threshold training, or a sharpener when longer blocks feel stale.
How to ride it
Indoor / trainer
Warm up 10min. 2x10min at 95-100% FTP with 5min easy between. Cool down 5min. Cadence 90+ RPM.
Outside
A flat road, gentle climb, or steady loop all work. Ride each 10-minute effort at 95-100% FTP, seated with cadence high, and soft-pedal for 5 minutes between reps.
Workout structure (50 min)
- Warm-up 15m 55% 2x - Effort 10m 98% 90rpm - 5m 55% - Cool-down 5m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
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