Threshold: 4 x 8 min at 94% FTP
4 x 8 min at 94% FTP with 2 min rest at 60%. Flat, controlled threshold session. Short warm-up, straight in.
At threshold intensity, lactate production and clearance are in balance — the body works at the edge of what it can sustain. This session trains exactly that balance: the muscles' ability to work hard over time without accumulating too much lactate. You feel it as tough but achievable, and over time you push that limit higher.
Øktstruktur
Tilpass økten til din FTP — se tabell og plot for din økt under ↓
Snitt
198 W
79% FTP
Normalisert watt (NP)
213 W
85% FTP
4 intervaller
235 W
94% FTP
Pause
2 min
150 W (60%)
| Del | Tid | % FTP | Watt | Sone |
|---|---|---|---|---|
| Oppvarming | 10 min | 50–60% | 125–150 W | Utholdenhet (sone 2) |
| Intervall ×4 | 8 min | 94% | 235 W | Hardt aerobt (sone 3) |
| Pause ×3 | 2 min | 60% | 150 W | Utholdenhet (sone 2) |
| 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
54 min
Snitt watt
79% FTP
Normalisert watt
85% FTP
Intensitetsfaktor
0.85
Treningsstress
65
Våre tips for denne økten
- 1.Hold back a little on the first interval. Better to execute all four evenly than to start too hard and die on the last one.
- 2.Focus on a smooth pedal stroke. A controlled, even cadence gives better output than surging.
- 3.This session is controlled and predictable — perfect for building confidence on threshold work.
Hva du oppnår
At threshold intensity, lactate production and clearance are in balance — the body works at the edge of what it can sustain. This session trains exactly that balance: the muscles' ability to work hard over time without accumulating too much lactate. You feel it as tough but achievable, and over time you push that limit higher.
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
Ride 1–2 times per week. Need at least one zone 2 or recovery day between threshold sessions. Good Tuesday or Thursday session.
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.