Cycling · Threshold
4 × 10 THRESHOLD
4 × 10 min at 100–103% FTP, 4–5 min easy
WHAT IT TRAINS
Threshold power at or just above FTP, broken into focused chunks.
WHO IT'S FOR
Riders of all levels; a good first threshold session.
HOW TO DO IT
- 01Warm up 15 minutes.
- 024 × 10 minutes at 100–103% FTP with 4–5 minutes easy between.
- 03Cool down 10 minutes.
SCALED VERSION
3 × 8 minutes at 95–100% 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 23min
4 × 10 Threshold
4 × 10 min at 100–103% FTP, 4–5 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/4x10-threshold
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL10 minTarget: 100-103% FTP
RECOVERY4m 30sTarget: 48.5-51.5% FTP
Easy.
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingThresholdDifficulty 3 of 5 — Hard
5 × 10 Threshold
5 × 10 min at 95–100% FTP, 3–5 min easy
1 h 30 - CyclingThresholdDifficulty 4 of 5 — Very hard
3 × 15 Threshold
3 × 15 min at 98–102% FTP, 5 min easy
1 h 20 - CyclingHills & climbingDifficulty 4 of 5 — Very hard
Threshold Climb Repeats
4 × 10 min at FTP on a climb, descend to recover
1 h 20
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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