YourIntervalsThreshold Pro
Threshold 90
Three fifteen-minute efforts at FTP with longer recoveries.
022 min45 min68 min90 min
Duration1 h 30 min
DifficultyExtreme
TSS (est.)111
Intensity factor0.86
Workout structure
15 min 45→70 % + 3 × (15 min @ 100 % + 7 min @ 55 %) + 9 min 65→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.
- Warm-up45 % → 70 % FTP15 min
- 3 × repeat15 min @ 100 % + 7 min @ 55 %1 h 6 min
- Threshold100 % FTP · 250 W at 250 W15 min
- Recovery55 % FTP · 138 W at 250 W7 min
- Cool-down65 % → 40 % FTP9 min
Why ride Threshold 90?
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.