Progressive threshold: 4 × 8 min at 98–106% FTP
4 intervals of 8 min with rising intensity from 98 to 106% FTP. Each interval ramps gradually, and each new one starts higher than the last.
Rising intensity through the intervals forces the body to recalibrate its lactate balance at progressively higher loads. You train the ability to deliver more as the session gets harder — the opposite of fading. Physiologically, the body learns to recruit more muscle fibers progressively. You feel the last intervals are significantly harder, but they are short enough to complete.
Øktstruktur
Tilpass økten til din FTP — se tabell og plot for din økt under ↓
Snitt
208 W
83% FTP
Normalisert watt (NP)
225 W
90% FTP
4 intervaller
245–265 W
98–106% FTP
Pause
3 min
125–163 W (50–65%)
| Del | Tid | % FTP | Watt | Sone |
|---|---|---|---|---|
| Oppvarming | 10 min | 50–98% | 125–245 W | Utholdenhet (sone 2) |
| Intervall ×4 | 8 min | 98–106% | 245–265 W | Terskel (sone 4) |
| Pause ×3 | 3 min | 50–65% | 125–163 W | Utholdenhet (sone 2) |
| Nedkjøling | 6 min | 50–65% | 125–163 W | Utholdenhet (sone 2) |
Økten
Figuren viser den planlagte økten (svart linje) sammen med vår gjennomføring (stiplet blå).
Varighet
57 min
Snitt watt
83% FTP
Normalisert watt
90% FTP
Intensitetsfaktor
0.90
Treningsstress
77
Våre tips for denne økten
- 1.The warmup builds gradually: sweet spot → tempo → interval power. Use it to get ready, not to tire yourself out.
- 2.Notice how the body responds to increasing intensity. It gives you valuable information about your form.
- 3.The last interval at 103% FTP is tough — but short enough to complete if the previous ones were dosed correctly.
Hva du oppnår
Rising intensity through the intervals forces the body to recalibrate its lactate balance at progressively higher loads. You train the ability to deliver more as the session gets harder — the opposite of fading. Physiologically, the body learns to recruit more muscle fibers progressively. You feel the last intervals are significantly harder, but they are short enough to complete.
Ernæring
Carbohydrate-rich meal 2–3 hours before. Sports drink during the session is important. After: recovery meal with protein and carbohydrates within 30 min.
Slik kombinerer du økten
Replace one of the regular threshold sessions per week for variety. Fits well on Tuesdays. Requires recovery the next day.
Teoretisk grunnlag
Progressive loading trains the body to recalibrate its lactate balance at progressively higher intensities. The four intervals gradually increase the demand, teaching the body to recruit more muscle fibers progressively.
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.