He uses also a lot of 85% with bursts between 30s to 1min (at least in his workout library in TP). Good, fun workouts
1 Like
2x8? No chances. AI has given me a FTP number and I will stick with it no matter what! And no fans for me;)
4 Likes
WindWarrior loves these
and sees better performance improvements versus hammering out threshold intervals.
Another variation
where you do 2 minutes RPE vo2 and the last minute is all-out. On the road I usually push the tempo at 85-90%.
All kinds of interesting over/under variations that are not the same as Tom Bells. Those above are from my coach, Iâve got several Cusick plans (two older, a new BaseCamp Road Build to Peak) and donât recall seeing anything like those in his plans.
1 Like
Yes hard starts are nice. As I remember I have seen them in Tim Cusicks library. They are great as race specific workout to give a boost to steady threshold. I have used version with 2min@120% and the 8min@100%. Those are hard!
1 Like
Last winter, I did the following threshold progression after a sweetspot block and VO2 block:
Week 1: 3x10 at 96%, 3x9 OU 2 min at 95%, 1 min at 105%
Week 2: 4x10 at 96%, 3x12 OU 2 min at 90%, 1 min at 110%
Week 3: 5x10 at 96% 4x12 OU 2 min at 95%, 1 min at 105%
Week 4: 6x15 at 88-90-92-94-92-90%
Honestly, I didnât feel like I got a whole lot of benefit out of this and carried a lot of fatigue. I am bad at threshold riding (cue the âyour FTP is too high!â comments). I can do sweetspot for hours and have decent VO2 powers. Iâll probably stick with sweetspot progressions and VO2 blocks instead of threshold. Threshold is, however, great for improving my intestinal fortitude.
Interesting. For me SST is good for overall endurance but I see a lot of real improvement when doing threshold. Usually I start with 4x10 as a first workout and then move to 15-20 min intervals:
3x15, 4x15, 3x20 and 5x15. When I am able to do 4x20 I know itâs time to check FTP and TTE.
With 6h on the bike I was able to do 3 of those in a week but have seen better overall results with 2x week with more z2 volume. Then with highest volume I have been doing 1 threshold and 1 sst (steady or o/u). So basically for me is threshold all year long as aerobic booster. Not to mentions it works also for short power (my highest 5min power was after doing only threshold + 2 vo2 max blocks (12 vo2 max workouts in total for a whole year).
4 Likes
Threshold riding gave me good gains in my first years but not anymore.
If I do steady efforts I like to do them at 95% and extend the interval to about 60 minutes and pair them with an over-under workout.
1 Like
I feel like Iâm almost done with a tempo/sweetspot progression of about 8 weeks going from 2Ă20 @80% to 1Ă80 @90% (and planning for 2Ă50 next week).
After that Iâm looking to change it up a bit. A rest week followed by some neuromuscular/anaerobic 1min intervals and a short (2wk) VO2max block (10Ă2 7Ă3 5Ă4 4Ă5, hard-start kinda stuff).
Then looking to move in to a very similar FTP block as you mentioned. Would you recommend 2 workouts on a 8-10hr week?
Isnât that what he said?
The post has been edited twice and nobody else has picked that up so I imagine it was corrected after my post.
My first attempt at a threshold progression (at âno more thanâ 100%, but completing at 100% has not been a problem so far). 2 workouts per week:
FTP test
3x12 = 36
2x21 = 42
3x16 = 48
2x27 = 54
3x20 = 60
Iâm on my last one (3x20 tomorrow) and deciding whether to try to do one more set (2x33 and 3x24 for 72 total minutes) before my first attempt at a vo2max block.
2 Likes
I remember the post used the word âcomplimentâ before you added your comment.
The OP then edited it to âcomplementâ and gaslit you in a follow-up comment.
It was so bizarre that I actually remembered it.
I better return to the topic before Iâm scolded, too.
As an alternative suggestion, instead of the 3 Ă 24 why not just do a 1 à ⌠and just keep going? That way youâll get a new FTP and TTE. 
4 Likes
Yes, two times a week is good. I have done 3x but it was only with plenty of recovery.
My favorite is Capitan, 4x8 min with 2 min rest, kind of in line with what Iâve heard Trevor Connor recommend. Need to work on extending
Definitely. 32 minutes TiZ is only really half of what you probably want to get it to, unless you have a specific reason not to.
Couldnât bring myself to hit more threshold intervals, ended up playing around in SS. Just a mental thing i gotta get over.
3 Likes
Are there pre-made threshold progression workouts on a team somewhere to access? Found the âMore Sweet spotâ team that had all the SS progression workouts, was looking for the same for Threshold workouts.
Does it make sense to work through SS progression and Threshold progression at the same time?
