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2026-04-28

Threshold progression

  • Id: 2026-04-28-threshold-progression
  • Title: Threshold progression
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 2:00-2:20
  • Intensity: 3 x 12 min at 95-100% FTP, 247-260 W, with 6 min easy between
  • Location: home base

Objective

Drive the primary threshold stimulus of the bridge block with repeatable seated work.

Goal

Extend threshold durability, keep the efforts controlled and repeatable, and move the block forward without turning the session into a test.

Reasoning

This is the main quality day of the bridge. The value comes from clean sustained threshold work, not from chasing hero numbers or adding extra intensity on top of a session that is already doing its job.

Workout plan

  • Warm up 30 min progressive.
  • Complete 3 x 12 min seated at controlled threshold.
  • Keep the efforts repeatable and clean, with no testing behavior.
  • Finish with steady Z2.
  • If the body is not ready for three full threshold reps, use 2 x 15 min at 92-97% FTP rather than downgrading all the way to tempo.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 30 min, 55-70, warmUp
  • Repetition block: 3 reps
    • Step: Threshold, 12 min, 95-100, active
    • Step: Recovery, 6 min, 55-65, rest
  • Step: Endurance, 45 min, 65-75, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Recovery

  • Keep the afternoon quiet.
  • No gym.

Fueling

  • Take in 80-100 g carbohydrate before the ride.
  • Target about 90 g carbohydrate per hour if threshold proceeds as written.
  • Recover promptly with carbohydrate plus 25-30 g protein.

Constraints

  • This is the primary quality session of the bridge block.
  • The point is to push the block forward, not just maintain.

Notes

Coach intent: clean threshold extension, not a test day.