RideThreshold
4 × 10 Threshold
4 × 10 min at 100–103% FTP, 4–5 min easy
- 1h23
- 40:00
- HardDifficulty 3 of 5 — Hard
What we typed
Warm up 15 min building from 50% to 75% FTP. 4 × (10 min at 100–103% FTP, 4 min 30 s easy at 50% FTP). Cool down 10 min at 50% FTP.
Fit File Forge built the steps below from these words — the same steps your watch gets.
Describe your ownThe session
Warm up
Build from 50% to 75% FTP.
Rep
Easy
Cool down
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
- 100–103% FTP
- 49–52% FTP
About this session
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.
Related workouts
5 × 10 Threshold
5 × 10 min at 95–100% FTP, 3–5 min easy
3 × 15 Threshold
3 × 15 min at 98–102% FTP, 5 min easy
Threshold Climb Repeats
4 × 10 min at FTP on a climb, descend to recover
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