YourIntervalsThreshold Pro
3 × 20 Threshold
Three twenty-minute efforts just under FTP. One of the toughest classics.
022 min45 min68 min90 min
Duration1 h 30 min
DifficultyExtreme
TSS (est.)118
Intensity factor0.89
Workout structure
10 min 45→70 % + 3 × (20 min @ 97 % + 5 min @ 55 %) + 5 min 65→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.
- Warm-up45 % → 70 % FTP10 min
- 3 × repeat20 min @ 97 % + 5 min @ 55 %1 h 15 min
- Threshold97 % FTP · 242 W at 250 W20 min
- Recovery55 % FTP · 138 W at 250 W5 min
- Cool-down65 % → 40 % FTP5 min
Why ride 3 × 20 Threshold?
Hard intervals near your functional threshold power. They train you to hold high power for longer, and they demand real recovery.
When to use it
On a dedicated hard day, usually no more than once or twice a week.
Recovery
Plan at least one easy day afterwards, two or more if your legs feel heavy.
Riding tips
- Ride it in ERG mode: YourIntervals sets the resistance for every interval, so focus on a smooth, steady cadence around 85–95 rpm.
- Targets feel off today? Use the intensity control to scale the whole workout up or down in 1 % steps.
- This is a long session: start fuelling early and drink regularly.