Threshold with kick: 4 x 7-8 min (98–111% FTP)
4 x 7-8 min at 98% FTP where intervals 2 and 4 include a 2-min kick at 111% in the middle. Trains the ability to surge mid-effort on tired legs.
The mid-interval kick forces the body to mobilize extra power when lactate is already elevated from threshold work. You train the anaerobic system near VO2max in a state where the body is already under pressure. This is what decides races — the ability to surge when everyone is tired. After the kick, you must settle back to threshold, which trains recovery under load.
Øktstruktur
Tilpass økten til din FTP — se tabell og plot for din økt under ↓
Snitt
203 W
81% FTP
Normalisert watt (NP)
223 W
89% FTP
4 intervaller
245–278 W
98–111% FTP
Pause
3 min
150 W (60%)
| Del | Tid | % FTP | Watt | Sone |
|---|---|---|---|---|
| Oppvarming | 10 min | 50–65% | 125–163 W | Utholdenhet (sone 2) |
| Intervall 1 | 8 min | 98% | 245 W | Terskel (sone 4) |
| Pause | 3 min | 60% | 150 W | Utholdenhet (sone 2) |
| Intervall 2 (m/kick) | 8 min | 98–111% | 245–278 W | Terskel (sone 4) |
| Pause | 3 min | 60% | 150 W | Utholdenhet (sone 2) |
| Intervall 3 | 8 min | 98% | 245 W | Terskel (sone 4) |
| Pause | 3 min | 58% | 145 W | Utholdenhet (sone 2) |
| Intervall 4 (m/kick) | 8 min | 98–111% | 245–278 W | Terskel (sone 4) |
| Nedkjøling | 8 min | 55–35% | 138–88 W | Restitusjon (sone 1) |
Økten
Figuren viser den planlagte økten (svart linje) sammen med vår gjennomføring (stiplet blå).
Varighet
57 min
Snitt watt
81% FTP
Normalisert watt
89% FTP
Intensitetsfaktor
0.89
Treningsstress
75
Våre tips for denne økten
- 1.The kick on intervals 2 and 4 comes in the middle. Pace the first half knowing the surge is coming.
- 2.Visualize the kick as an attack in a race. Mental focus makes it easier to deliver when the body is tired.
- 3.After the kick, settle back to threshold watts. The ability to recover while still riding hard is the real training effect.
Hva du oppnår
The mid-interval kick forces the body to mobilize extra power when lactate is already elevated from threshold work. You train the anaerobic system near VO2max in a state where the body is already under pressure. This is what decides races — the ability to surge when everyone is tired. After the kick, you must settle back to threshold, which trains recovery under load.
Ernæring
Eat normally 2-3 hours before. Drink with carbohydrates during. After: protein + carbohydrates within 30 min.
Slik kombinerer du økten
Use this as the one hard session of the week. Zone 2 the day before and after. Works well in race preparation when you need finishing speed.
Teoretisk grunnlag
The 111% FTP kick in the middle of intervals trains anaerobic capacity near VO2max after lactate is already elevated from threshold work. This simulates race situations where surges come mid-effort, not at the end. Returning to threshold after the kick trains lactate clearance under continued load.
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.