Threshold training: a simple four-week plan
Threshold is the pace you can hold for about an hour. Here is a simple four-week block that raises it without overtraining.
Functional threshold power (FTP) is one of the most practical numbers in a cyclist’s training. It matches the power you can hold for roughly an hour at your limit. The higher it sits, the faster you ride on long climbs and time trials.
The four-week structure
The plan runs three weeks of rising load and one recovery week. In week one you do two threshold sessions of 2 x 15 minutes, week two 3 x 12 minutes, week three 2 x 20 minutes. Week four drops the volume and adds short efforts so the form comes together.
Holding the intensity
The simplest way is to stick to power from a meter or heart rate just below threshold. If the last minute of an interval is a fight, the pace is right. If you finish with another ten minutes in the tank, add a few watts next session.