Cycling · Endurance
FATIGUE-RESISTANCE THRESHOLD
2–3 h endurance, then 2 × 15–20 min at threshold
WHAT IT TRAINS
Holding threshold power after hours in the saddle — what decides long races.
WHO IT'S FOR
Gran fondo, long road race and long-course triathlon riders.
HOW TO DO IT
- 01Ride 2–3 hours at endurance pace (60–70% FTP), fuelling well.
- 02Then 2 × 15–20 minutes at 95–100% FTP with 5 minutes easy between.
- 03Cool down 10 minutes.
SCALED VERSION
90 minutes endurance, then 2 × 10 minutes at threshold.
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
CYCLING3h 26min
Fatigue-Resistance Threshold
2–3 h endurance, then 2 × 15–20 min at threshold · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/fatigue-resistance-threshold
ACTIVE150 minTarget: 60-70% FTP
2–3 h; fuel well.
INTERVAL18 minTarget: 95-100% FTP
RECOVERY5 minTarget: 48.5-51.5% FTP
easy
COOLDOWN10 minTarget: 48.5-51.5% FTP
RELATED WORKOUTS
- CyclingEnduranceDifficulty 4 of 5 — Very hard
Endurance + VO2 Finish
2–3 h Zone 2, then 4 × 3 min VO2max
3 h - CyclingSweet spotDifficulty 4 of 5 — Very hard
Sweet Spot Inside a Long Ride
3–5 h ride with 2 × 20–30 min at 88–94% FTP in the second half
4 h - CyclingThresholdDifficulty 3 of 5 — Hard
Classic 2 × 20 FTP
2 × 20 min at 95–100% FTP, 5–10 min easy
1 h 15
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