Cycling · Threshold
5 × 10 THRESHOLD
5 × 10 min at 95–100% FTP, 3–5 min easy
WHAT IT TRAINS
Fifty minutes of threshold with short breaks — more total work than 2 × 20.
WHO IT'S FOR
Riders progressing a threshold block.
HOW TO DO IT
- 01Warm up 15 minutes.
- 025 × 10 minutes at 95–100% FTP with 3–5 minutes easy between.
- 03Cool down 10 minutes.
SCALED VERSION
4 × 10 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 35min
5 × 10 Threshold
5 × 10 min at 95–100% FTP, 3–5 min easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/5x10-threshold
WARMUP15 minTarget: 50-75% FTP
Build from 50% to 75% FTP.
INTERVAL10 minTarget: 95-100% FTP
RECOVERY4 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 - CyclingVO2maxDifficulty 4 of 5 — Very hard
Seiler 4 × 8
4 × 8 min at the highest power you can hold for all four, 2 min easy
1 h 10Inspired by Stephen Seiler
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.
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.