Threshold: 4 x 6 min at 95% FTP
4 x 6 min at 95% FTP with 3 min rest. The threshold session in the 3 Sessions per Week program.
6 minutes at 95% FTP keeps lactate production and clearance in balance through the interval. The accumulated time in that zone is what moves the threshold over time.
Øktstruktur
Tilpass økten til din FTP — se tabell og plot for din økt under ↓
Snitt
183 W
73% FTP
Normalisert watt (NP)
198 W
79% FTP
4 intervaller
238 W
95% FTP
Pause
3 min
138 W (55%)
| Del | Tid | % FTP | Watt | Sone |
|---|---|---|---|---|
| Oppvarming | 15 min | 50–70% | 125–175 W | Utholdenhet (sone 2) |
| Intervall ×4 | 6 min | 95% | 238 W | Terskel (sone 4) |
| Pause ×3 | 3 min | 55% | 138 W | Utholdenhet (sone 2) |
| Nedkjøling | 10 min | 55–35% | 138–88 W | Restitusjon (sone 1) |
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Økten
Figuren viser den planlagte økten (svart linje) sammen med vår gjennomføring (stiplet blå).
Varighet
58 min
Snitt watt
73% FTP
Normalisert watt
79% FTP
Intensitetsfaktor
0.79
Treningsstress
60
Våre tips for denne økten
- 1.Hold back on the first effort. Even efforts beat one hard and the rest weak.
- 2.A smooth, steady cadence gives better output than surging.
- 3.Use the rests actively: spin easy, drink, and regain focus before the next effort.
Hva du oppnår
6 minutes at 95% FTP keeps lactate production and clearance in balance through the interval. The accumulated time in that zone is what moves the threshold over time.
Ernæring
Eat a carbohydrate-rich meal 2–3 hours before. Drink water during the session. After: protein + carbohydrates within 30 min.
Slik kombinerer du økten
Leave at least one easy day between this and the next hard session.
Teoretisk grunnlag
See Threshold: 4 x 8 min at 94% FTP for the physiology behind threshold intervals.
Bruk denne økten
Last ned økten og importer den i treningsprogramvaren din. Filen tilpasser seg automatisk til din FTP.
Fungerer med:
Zwift · TrainerRoad · Wahoo · TrainingPeaks · Intervals.icu · Garmin Connect
Zwift: Legg .zwo-filen i Documents/Zwift/Workouts-mappen. TrainingPeaks og Intervals.icu: Importer .zwo- eller .mrc-filen direkte. Garmin: Importer via TrainingPeaks eller bruk .mrc med Wahoo.