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RideThreshold

1 × 40 Threshold

40 min continuous at 95–100% FTP

Time
1h10
Hard
40:00
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

Warm up 15 min building from 50% to 75% FTP. 40 min at 95–100% FTP. Cool down 15 min at 50% FTP.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

3 steps

Warm up

Build from 50% to 75% FTP.

15 min50–75% FTPZ2

Ride

40 min95–100% FTPZ4

Cool down

15 min49–52% FTPZ1

Targets

Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.

50–75% FTP
95–100% FTP
49–52% FTP

Scaled version

1 × 30 minutes at 91–95% FTP.

Build the scaled version in Forge

About this session

What it trains

Time-trial focus and the ability to hold threshold for long periods without a break.

Who it's for

Time trialists and riders who have mastered 2 × 20.

Related workouts

NOT HERE? DESCRIBE IT.

Describe it and it's built for your Garmin — your coach can plan the weeks around it.

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.