2026-05-25

Threshold with 3 x 12 min

• Id: 2026-05-25-threshold-with-3-x-12-min
• Title: Threshold with 3 x 12 min
• Kind: workout
• Discipline: bike
• Surface: road
• Priority: key
• Planned time: unscheduled
• Duration: 2:00-2:20
• Distance: ~55-65 km
• Intensity: threshold
• Location: Severn, ON

Objective

Reconfirm threshold repeatability after travel and rebuild the ability to ride sustained pressure cleanly.

Goal

• Rebuild threshold repeatability and controlled sustained power.
• Re-anchor training zones to real ride execution after the China break.

Reasoning

• The season plan specifically calls for threshold to return once the athlete is back into normal riding rhythm.
• Three 10-minute efforts are long enough to be meaningful, but still conservative enough for the first real threshold day of the rebuild.

Workout plan

• Warm up 35 min progressive.
• Complete 3 x 12 min at 95-100% FTP with 6 min easy between.
• Finish with easy endurance.

Structured workout

• Primary intensity metric: percentOfFtp
• Step: Warm-up, 35 min, 55-75, warmUp
• Repetition block: 3 reps
  • Step: Threshold, 12 min, 95-100, active
  • Step: Recovery, 6 min, 55-65, rest
• Step: Endurance, 30 min, 65-72, active
• Step: Cool-down, 10 min, 50-60, coolDown

Recovery

• Quiet afternoon and full dinner.

Fueling

• Start fed.
• Target 75-90 g carbohydrate per hour.

Constraints

• If the third rep is not stable, cap the day at two quality reps and keep the rest aerobic.

Notes

This is the first true threshold-extension day of the post-China block.