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Road Race Threshold, 2 sets



Target Time
01:00:00 h:m:s
HRM Zone
Min 2 / Avg 4 / Max 4
Power Zone
Min 2 / Avg 4 / Max 4


  • Warm up: 10-15min
  • Main set: Perform 2x17min in your time trial tuck or on your handlebar drops at 95% of threshold watts or heart rate at what you perceive to be your optimum cadence with a short 3min rolling recovery between sets. You can use the threshold calculator to help you at
  • Cool down: 5-10 min

Your heart rate well may rise above threshold at the end of the second set. Don't worry - this is normal dig deep.

Threshold is the power/effort that you'll time trial at. By riding at 5% below threshold you'll gradually push it up. You're training your muscles to process lactic acid (pain) more efficiently at threshold effort.

It's important NOT to go above 95% of threshold as we're working on trying to push up your threshold power. Go harder and you'll be working vo2Max and doing intervals, which is for another session on another day!