Cycling · Threshold
1 × 40 THRESHOLD
40 min continuous at 95–100% FTP
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.
HOW TO DO IT
- 01Warm up 15 minutes with a few short efforts.
- 0240 minutes at 95–100% FTP.
- 03Cool down 15 minutes.
SCALED VERSION
1 × 30 minutes at 91–95% FTP.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.
THE WORKOUT, STEP BY STEP
CYCLING1h 10min
1 × 40 Threshold
40 min continuous at 95–100% FTP · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/1x40-threshold
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
ACTIVE40 minTarget: 95-100% FTP
COOLDOWN15 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingThresholdDifficulty 3 of 5 — Hard
Classic 2 × 20 FTP
2 × 20 min at 95–100% FTP, 5–10 min easy
1 h 15 - CyclingThresholdDifficulty 4 of 5 — Very hard
3 × 15 Threshold
3 × 15 min at 98–102% FTP, 5 min easy
1 h 20 - CyclingTestDifficulty 4 of 5 — Very hard
20-Minute FTP Test
Warm-up, 5 min hard opener, recovery, 20 min max steady
1 hInspired by Hunter Allen
NOT HERE? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.
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