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2026-06-02

Threshold with 2 x 22 min

  • Id: 2026-06-02-threshold-with-2-x-22-min
  • Title: Threshold with 2 x 22 min
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 2:30-2:45
  • Distance: ~70-85 km
  • Intensity: threshold
  • Location: Severn, ON

Objective

Extend threshold durability with long steady efforts that support the sustained pressure demands of Ghost.

Goal

  • Complete two long threshold reps with stable power, cadence, and posture.
  • Raise the ceiling for long gravel pressure without adding unnecessary stochastic intensity.

Reasoning

After the first Ghost-specific week, the plan needs a stronger threshold-extension stimulus. Two 22-minute efforts are simple, serious, and specific to the kind of prolonged climbing and front-group pressure Sidney must handle in Cochrane.

Workout plan

  • Warm up 40 min progressive.
  • Complete 2 x 22 min at 94-99% FTP, 9 min easy between.
  • Stay seated and smooth unless terrain requires otherwise.
  • Finish with endurance only if quality remains intact.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 40 min, 55-75, warmUp
  • Repetition block: 2 reps
    • Step: Threshold, 22 min, 94-99, active
    • Step: Recovery, 9 min, 55-65, rest
  • Step: Endurance, 35 min, 65-74, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Recovery

  • Full recovery meal after the ride.
  • Quiet evening.

Fuelling

80 g/hr at race bottle concentration, drink mix plus gel rotation, no solid bars. Treat the timing and product choice as if it is race day.

  • Use 75-90 g carbohydrate per hour and 600-800 mg sodium per hour.

Constraints

  • Additional work is not the point. Finishing and feeling like you could do more is the session working correctly.
  • If Saturday May 30 created lingering fatigue, reduce to 2 x 16-18 min and keep the rest endurance.
  • Stop the main set if posture or power control collapses.

Notes

Two reps, posture and power stable. Finish the second rep without losing 5 watts off the first. This is a serious build session. Execute it cleanly, not emotionally.