Threshold FTP Blocks Turbo: 3×10 Minutes at Threshold Power

Session Overview

Three 10-minute efforts at FTP (Functional Threshold Power) with 5-minute easy recoveries between each. This 3×10 format accumulates the same threshold stimulus as a 2×20 session but with significantly lower overall fatigue — making it ideal for mid-week when you can’t afford to be deep in the hole for the following day’s training.

What You’ll Need

• Turbo trainer or smart trainer
• Power meter or ERG mode (or use heart rate as a guide — Zone 4)
• Fan — threshold sessions generate significant body heat
• Water bottle

Warm-Up (15 minutes)

15 minutes progressive warm-up: first 5 minutes easy Zone 2, then 5 minutes building to Zone 3, then 3 × 30 seconds at 110% FTP with 30 seconds easy to activate your neuromuscular system. 1 minute easy before starting the main set.

Main Set

Each 10-minute block targets 95–105% FTP. Without a power meter, target the effort where speaking more than a single word is very difficult — a true Zone 4 sensation.

• 10 minutes at 95–105% FTP, cadence 85–95 RPM — 5 minutes easy Zone 2 recovery
• 10 minutes at 95–105% FTP — 5 minutes easy Zone 2 recovery
• 10 minutes at 95–105% FTP — hold form through the final minutes; don’t let cadence drop

Cool-Down (10 minutes)

10 minutes easy Zone 2 spin, decreasing to Zone 1 in the final 3 minutes. Spin at high cadence (100+ RPM) to help clear lactate and prepare your legs for recovery. Don’t rush off the bike — the cool-down is part of the session.

Coaching Notes

• If you fade badly in block 2 or 3, drop to 90% FTP — consistency across all three blocks matters more than one high-power rep
• If your FTP is estimated rather than tested, start at 90% and build from session experience
• To make it easier: 3 × 8 minutes at FTP; to make it harder: 4 × 10 minutes with only 4 minutes recovery between
• This session pairs well as a hard day alongside the Tempo-Threshold Run — do them on consecutive days, bike first, run second