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 and 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 8min Threshold Intervals (60min)
- 10min WU Level II;
- 1min Level III-;
- 1min Level III+;
- 1min Level IV-;
- 1min Level IV+;
- 2min Level II;
- 4x 8min Level IV, 2min Level II;
- 8min 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 ten minutes.
Prior to the main set we will go through a little ramp where we ride at Level III- for a minute before riding at Level III+ for a further minute. We continue to lift our intensity with a minute at Level IV- and then another minute at Level IV+.
Take a two 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 eight minutes with a two minute Rest Interval (RI) at Level II after each rep.
Conclude the ride with a cool down (CD) of eight minutes riding at Level II.
Finish with ten minutes of stretching to assist with the recovery.
Here is my data from doing the workout:
Download the Zwift (.ZWO) & Garmin (.FIT) files for this workout for FREE
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4 weeks of training is all you need to do to destroy your current FTP significantly. On the average following, in this programme cyclists improve by 8% in the first month.
Some people have improved by more than 40 Watts following this programme!!!
Designed for Cyclists of ALL abilities who are wanting to improve their FTP, the primary goal of this training plan is to make you FASTER. Choose the programme based on your ability. This programme is for cyclists that are comfortable riding between 40min and 1:20 hours in duration and want three sessions per week.
Lasting 4 weeks long this programme can start anytime. Each week includes 4 rides and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with your power meter.
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Prior to using this plan, you should be able to ride for up to 40 minutes comfortably.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.