Threshold: 3 x 15 min at 95-97% FTP
3 long intervals of ~15 min at 95-97% FTP with 4 min rest. Builds sustained power.
Long threshold intervals accumulate more time in the threshold zone, providing stronger stimulus to lactate clearance capacity and muscular endurance. 15 minutes of continuous threshold work requires the body to maintain a precise balance between lactate production and removal. You feel it getting heavy from the middle of each interval, and the last rep tests willpower as much as physiology.
Øktstruktur
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Snitt
200 W
80% FTP
Normalisert watt (NP)
215 W
86% FTP
3 intervaller
240 W
96% FTP
Pause
3:30
125 W (50%)
| Del | Tid | % FTP | Watt | Sone |
|---|---|---|---|---|
| Oppvarming | 10 min | 50–65% | 125–163 W | Utholdenhet (sone 2) |
| Intervall ×3 | 15 min | 96% | 240 W | Terskel (sone 4) |
| Pause ×2 | 3:30 | 50% | 125 W | Restitusjon (sone 1) |
| Nedkjøling | 10 min | 55–35% | 138–88 W | Restitusjon (sone 1) |
Økten
Figuren viser den planlagte økten (svart linje) sammen med vår gjennomføring (stiplet blå).
Varighet
71 min
Snitt watt
80% FTP
Normalisert watt
86% FTP
Intensitetsfaktor
0.86
Treningsstress
87
Våre tips for denne økten
- 1.15 minutes is a long time at threshold. Break it up mentally: first 5 min is warm-up, middle is the core, last 5 is execution.
- 2.If you notice the watts dropping toward the end, lower the cadence slightly and focus on holding the power.
- 3.This session builds mental strength as much as physical. Holding on when it is hard is what makes the difference.
Hva du oppnår
Long threshold intervals accumulate more time in the threshold zone, providing stronger stimulus to lactate clearance capacity and muscular endurance. 15 minutes of continuous threshold work requires the body to maintain a precise balance between lactate production and removal. You feel it getting heavy from the middle of each interval, and the last rep tests willpower as much as physiology.
Ernæring
Large carbohydrate-rich meal 2–3 hours before. Sports drink during the session (30–40 g carbohydrates/hr). After: proper recovery meal within 30 min.
Slik kombinerer du økten
Replaces threshold short when fitness is good enough. Maximum once per week. Add a recovery day or easy zone 2 the next day.
Teoretisk grunnlag
See Norwegian version for physiological background.
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.