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2026-11-19

Threshold with surges 3 x 12 min

  • Id: 2026-11-19-threshold-with-surges-3-x-12-min
  • Title: Threshold with surges 3 x 12 min
  • Kind: workout
  • Discipline: bike
  • Surface: trainer
  • Priority: key
  • Planned time: unscheduled
  • Duration: 1:38
  • Intensity: threshold with surges
  • Location: Edmonton, AB
  • TrainingPeaks ID: 3968330267

Objective

Train the ability to hold threshold between race surges.

Goal

Threshold held between surges at World Cup level: the last big session before Europe.

Reasoning

Revised after Roanoke (Sep 28); changed Oct 15 and Oct 25 (readiness check). Changed Oct 26: moved to Thursday, four days after Boulder rather than three, because the Wednesday after a race weekend is her flattest day. On the trainer in Edmonton, with a 20 min endurance tail instead of 30.

Workout plan

  • Readiness check first: if set 1 is under 235 W between surges, or your heart rate doesn't reach about 160 by the end of it, make it two sets.
  • 20 min warm-up, building to steady.
  • 3 x 12 min at 247-260 W, with a 10 sec surge to 468-520 W every 90 sec (8 surges per set). 6 min easy between sets.
  • Hold threshold straight after each surge: the recovery happens at threshold, not below it.
  • 20 min endurance at 169-195 W, then 10 min cool-down.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 20 min, 55-75, warmUp
  • Repetition block: 8 reps
    • Step: Surge, 10 sec, 180-200, active
    • Step: Threshold, 80 sec, 95-100, active
  • Step: Set recovery, 6 min, 55-65, rest
  • Repetition block: 8 reps
    • Step: Surge, 10 sec, 180-200, active
    • Step: Threshold, 80 sec, 95-100, active
  • Step: Set recovery, 6 min, 55-65, rest
  • Repetition block: 8 reps
    • Step: Surge, 10 sec, 180-200, active
    • Step: Threshold, 80 sec, 95-100, active
  • Step: Endurance, 20 min, 65-75, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

70-90 g/hr of carbohydrate from the warm-up on, and a gel before each set. Full glycogen going in.

Constraints

  • If threshold between surges drops under 235 W in the second set, make the third set 8 min.
  • Ride it in level or slope mode, not ERG, so the 10-sec surges are real.
  • On the trainer: a fan, a towel, and a bottle every 20 minutes. Trainer rides run hot.
  • Power meter paired and recording; the numbers from this session set the next one.