Daniels Cruise Intervals
5–6 × 1 mile at threshold, 60 s rest
Workout type
Threshold Workouts
Threshold work sits at the hardest effort you can hold for about an hour: comfortably hard, controlled, repeatable. These running and cycling sessions build it in different ways — long continuous efforts, Norwegian-style short reps with short rests, and over-unders on the bike. Runs are set by effort and rides by percentage of FTP.
The sessions
20-Minute Tempo Run
20 min continuous at threshold
2 × 20 min Threshold
2 × 20 min at threshold, 2–4 min easy
3 × 10 min Threshold
3 × 10 min at threshold, 1–2 min jog
5 × 1 Mile Threshold
5 × 1 mile at threshold, ~60 s rest
Norwegian 10 × 1K
10 × 1 km at controlled threshold, ~60 s rest
Norwegian 25 × 400
25 × 400 m at controlled threshold, 30 s rest
Norwegian 5 × 2K
5 × 2 km at controlled threshold, 1 min rest
Norwegian 5 × 6 min
5 × 6 min at controlled threshold, 1 min rest
Norwegian Double Threshold Day
AM: 5 × 2 km controlled · PM: 25 × 400 m — this is the AM half
Kipchoge 4 × 10 min
4 × 10 min strong, 2 min easy
Josh Kerr 4-Mile Tempo + Hard Mile
4 mi tempo, 3–4 min jog, 1 mi hard
6 × 1K at 10K Pace
6 × 1 km at 10K effort, 60–90 s jog
3 × 2K at 10K Pace
3 × 2 km at 10K effort, ~2 min jog
Classic 2 × 20 FTP
2 × 20 min at 95–100% FTP, 5–10 min easy
1 × 40 Threshold
40 min continuous at 95–100% FTP
3 × 15 Threshold
3 × 15 min at 98–102% FTP, 5 min easy
4 × 10 Threshold
4 × 10 min at 100–103% FTP, 4–5 min easy
5 × 10 Threshold
5 × 10 min at 95–100% FTP, 3–5 min easy
Seiler 4 × 16
4 × 16 min at the highest sustainable power, 2–3 min easy
Threshold Over-Unders
3 × 12 min alternating 2 min @ 95% / 1 min @ 105% FTP
Criss-Cross 2 × 20
2 × 20 min alternating 2 min under / 1 min over FTP
Long Over-Unders
3 × 20 min alternating 90–95% and 105–110% FTP
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