Spending time riding at your Threshold will enhance your ability to ride at Threshold. It will allow you to tolerate lactic acid, clearing it more effectively, lifting your Functional Threshold Power (FTP) and also moving your Anaerobic Threshold deflection point to the right. Both these things mean you will be a fitter more effective cyclist. This workout will benefit all cyclists – road, mountain bikers and triathletes.
Each Sunday, I’ll post a Smart-Trainer Session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray, he will, in most cases, prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
4x 5min Threshold Intervals
- 12min WU Level II;
- 1:30min Level III-;
- 1:30min Level III+;
- 1min Level IV-;
- 1min Level IV+;
- 5min Level II;
- 4x 5min Level IV, 2min Level II;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not over consuming at Level II, riding for twelve minutes.
Prior to the main set we will go through a little ramp where we ride at Level III- for one and a half minutes before riding at Level III+ for a further one and a half minutes. We continue to lift our intensity with a minute at Level IV- and then another minute at Level IV+.
Take a five minute Rest Interval (RI) riding at Level II before commencing the main set.
The main set is made up of four reps, riding at Level IV for five minutes with a two minute Rest Interval (RI) at Level II after each rep.
Conclude the ride with a cool down (CD) of ten minutes riding at Level II.
Finish with ten minutes of stretching to assist with the recovery.
Here is my data having done the workout:
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Download the Zwift (.ZWO) & Garmin (.FIT) files for this workout for FREE
🚴♂️ Unlock Your Potential: A 6-Week Journey to Superior Cycling Performance 🚴♀️
Welcome to a transformative cycling experience designed to elevate your Functional Threshold Power (FTP) and propel you towards excellence on the road or trail (real or virtual). With just 6 weeks of focused training, you can expect a substantial boost to your FTP, with an average improvement of 8% within the first month.
Why Choose This Program?
Whether you’re a seasoned cyclist or just starting, this program is tailored for individuals of all abilities aspiring to enhance their FTP. Our primary objective is simple: to make you faster. Select the program that aligns with your current skill level, this programme is perfect for cyclists comfortable with riding 3 hours or more, and committed to 3 weekly sessions.
About the Author: Ray Boardman
Crafted by myself – Ray Boardman, a seasoned expert with a PGDip in Sports Medicine, PGDip in Rehabilitation, PGCertSc in Exercise Science, BSc in Anatomy, and a Diploma in Sports Studies. I’ve been competing in cycling since 1990 & coaching professionally since 2000.
What to Expect:
This 6-week program can commence at any time, offering flexibility to align with your schedule. Each week includes three power-packed rides and a rejuvenating stretching session. While not mandatory, we recommend using a heart rate monitor in conjunction with your power metre to maximise the benefits.
Prerequisites:
Before embarking on this plan, ensure you can comfortably ride for up to 3 hours. This foundation sets the stage for optimal results.
Exclusive Benefits:
Your plan purchase grants you access to my insightful fortnightly coaching calls. Take advantage of this opportunity to ask any questions related to training or racing, gaining valuable insights directly from an experienced coach.
Don’t just ride, excel. 🚀 Unleash your potential with our comprehensive 6-week training plan. Are you ready to redefine your cycling journey?
