Sustained intervals near or slightly below FTP (88-105% of FTP) to raise lactate threshold and improve time-trial performance.
Threshold training targets the physiological adaptations that occur at or near Functional Threshold Power. This is where your body learns to buffer lactate, increase mitochondrial enzymes, and sustain higher power outputs for longer.
Sweet Spot Training (88-94% FTP) • Duration: 15-30 minutes per interval • Perceived Effort: Comfortably hard • Primary Benefit: High TSS with manageable fatigue • Best For: Building aerobic capacity efficiently
Threshold Training / Zone 4 (95-105% FTP) • Duration: 8-20 minutes per interval • Perceived Effort: Sustainable discomfort • Primary Benefit: Maximum lactate threshold adaptation • Best For: Raising FTP and time-trial power
• 1-2 threshold sessions per week • Focus on sustained efforts
• 1 session per week to maintain adaptations • Shorter, more specific efforts
• Minimal threshold work • Focus on polarized approach instead
Team coaches like Tim Kerrison (INEOS Grenadiers) and Dr. Iñigo San Millán (UAE Team Emirates) have publicly discussed the importance of threshold work during race preparation blocks, particularly for stage races and time trials.
2x20 (The Classic) • Structure: 2 x 20 minutes with 10 minutes recovery • Target Power: 95-100% FTP • Estimated TSS: 75-85 • Best For: FTP testing and building
• Structure: 3 x 15 minutes with 5 minutes recovery • Target Power: 88-94% FTP • Estimated TSS: 70-80 • Best For: Efficient aerobic development
• Structure: 3 x 12 minutes (alternating 1min @ 95%, 1min @ 105%) • Target Power: Variable around FTP • Estimated TSS: 80-90 • Best For: Lactate tolerance
4x10 (High Intensity) • Structure: 4 x 10 minutes with 5 minutes recovery • Target Power: 100-105% FTP • Estimated TSS: 70-80 • Best For: Race-specific fitness
Best performed midweek after a rest day, when you're fresh but not fatigued from weekend riding.
Threshold power is the primary predictor of time-trial performance and determines your ability to follow attacks or maintain pace in breakaways. Raising your FTP means all your power zones shift upward.
Going too hard too often. True FTP intervals should be sustainable but uncomfortable. If you can't complete the prescribed intervals, you're either going too hard or your FTP estimate is wrong. Sweet Spot should feel 'comfortably hard' - you shouldn't be gasping for air.
Pedaloom tracks TSS, power zones, and training load to help you implement these methods effectively.