3x 5 minute Threshold Intervals

Threshold intervals are a great way to increase your tolerance to riding fast for an extended period of time.  Use this workout to boost your speed and endurance. This is great for all cyclists including mountain bikers and triathletes.

See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray, he will, in most cases, prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

3x 5min Threshold Intervals

• 10min WU Level II;
• 3x 5min Level IV, 1min Level II RI;
• 10min CD Level I-II;
• 10min Stretching

The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II. Ride for a minimum of 10 minutes.

The main set: ride hard for five minutes at Level IV, then ride easily at Level II for one minute as your Rest Interval (RI).  Repeat this set a total of three times.

Conclude the ride with a cool down (CD) of ten minutes riding at Level II.

Finish with 10 minutes of stretching to assist with the recovery.

Here is my data having ridden this workout:

Originally published: https://www.coachray.nz/2017/06/14/wednesday-windtrainer-workout-3x-5-minute-threshold-intervals/ 

Velocity Workout: https://app.vqvelocity.com/vod/6603?s=eapbh1 

Originally Published: https://www.coachray.nz/2017/06/14/wednesday-windtrainer-workout-3x-5-minute-threshold-intervals/