YourIntervalsThreshold Free
Threshold 45
Two ten-minute efforts right at FTP.
011 min22 min34 min45 min
Duration45 min
DifficultyHard
TSS (est.)53
Intensity factor0.84
Workout structure
10 min 45→70 % + 2 × (10 min @ 100 % + 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
- 2 × repeat10 min @ 100 % + 5 min @ 55 %30 min
- Threshold100 % FTP · 250 W at 250 W10 min
- Recovery55 % FTP · 138 W at 250 W5 min
- Cool-down65 % → 40 % FTP5 min
Why ride Threshold 45?
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.