Please build me a cycling progression of workouts to increase my threshold time to exhaustion starting with 4 x 8 minutes at threshold
Week 1:
- 4 x 8 minutes at threshold, with 2 minutes of easy spinning between each interval
Week 2:
- 4 x 8 minutes at threshold, with 2 minutes of easy spinning between each interval
- Add a 20-minute steady-state ride at threshold effort on one or two non-interval days
Week 3:
- 4 x 10 minutes at threshold, with 2 minutes of easy spinning between each interval
- 20-minute steady-state ride at threshold effort on one or two non-interval days
Week 4:
- 4 x 12 minutes at threshold, with 2 minutes of easy spinning between each interval
- 20-minute steady-state ride at threshold effort on one or two non-interval days
Week 5:
- 4 x 15 minutes at threshold, with 2 minutes of easy spinning between each interval
- 20-minute steady-state ride at threshold effort on one or two non-interval days
Week 6:
- 4 x 20 minutes at threshold, with 2 minutes of easy spinning between each interval
- 20-minute steady-state ride at threshold effort on one or two non-interval days
Note: You should adjust the effort level to your fitness level and also take rest days or active recovery days between intense workouts. You should also consider making progress with endurance first before moving on to threshold.
Not sure about the 1-2 other days with 20-minute threshold intervals but seems like a good progression to me.