Cycling · Threshold
3 × 15 THRESHOLD
3 × 15 min at 98–102% FTP, 5 min easy
WHAT IT TRAINS
Threshold right at FTP, in pieces long enough to matter.
WHO IT'S FOR
Riders building toward a time trial or a hard climb.
HOW TO DO IT
- 01Warm up 15 minutes.
- 023 × 15 minutes at 98–102% FTP with 5 minutes easy between.
- 03Cool down 10 minutes.
SCALED VERSION
3 × 10 minutes at 95–98% 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 25min
3 × 15 Threshold
3 × 15 min at 98–102% FTP, 5 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/3x15-threshold
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL15 minTarget: 98-102% FTP
RECOVERY5 minTarget: 48.5-51.5% FTP
Easy.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingThresholdDifficulty 3 of 5 — Hard
4 × 10 Threshold
4 × 10 min at 100–103% FTP, 4–5 min easy
1 h 15 - CyclingThresholdDifficulty 3 of 5 — Hard
Classic 2 × 20 FTP
2 × 20 min at 95–100% FTP, 5–10 min easy
1 h 15
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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