Threshold Cycling Workouts for Olympic Triathletes!
Wondering how to ride stronger and faster during your Olympic-distance triathlon?
Dialling in your threshold power is key to a fast, efficient bike split — and a strong run off the bike.
These 10 threshold-focused bike sessions are designed to sharpen your race fitness, improve muscular endurance, and build the toughness needed to thrive on race day!
Why Threshold Bike Training Matters for Olympic Triathlon
In Olympic-distance racing, the 40 km bike leg is short enough to require intensity but long enough to demand strategy and pacing.
Threshold training — riding at 95–105% of your functional threshold power (FTP) — develops the ability to sustain high outputs without blowing up, allowing you to race smart and transition to the run strong.
Structured threshold sessions build both aerobic capacity and mental resilience, making them critical for peak race performance.
10 Key Threshold Bike Workouts!
1. Classic 2x20 Threshold Set
Purpose: Build sustained power and mental toughness.
Warm-up:
15 min easy + 3 x 1 min builds
Main Set:
2 x 20 min @ 95% FTP (5 min recovery)
Cool-down:
10 min easy
2. Over-Under Threshold Intervals
Purpose: Train your ability to recover while riding at high effort.
Warm-up:
15 min easy + 5 min ramp to threshold
Main Set:
4 x 10 min (alternating 2 min @ 95% FTP, 2 min @ 85% FTP) (5 min recovery)
Cool-down:
10 min easy
3. Race-Pace Broken Efforts
Purpose: Simulate race-day effort levels with short rests.
Warm-up:
15 min easy + 4 x 30 sec surges
Main Set:
3 x (10 min @ 95% FTP + 5 min @ 50% FTP)
Cool-down: 10 min easy
4. Threshold Pyramid
Purpose: Build fatigue resistance through progressive intervals.
Warm-up:
15 min easy + 3 x 1 min efforts
Main Set:
5 / 10 / 15 / 10 / 5 min @ 90% FTP (3 min recovery)
Cool-down:
10 min easy
5. Sweet Spot Builder
Purpose: Develop high-end aerobic endurance with manageable fatigue.
Warm-up:
15 min easy + 4 x 30 sec high cadence
Main Set:
3 x 15 min @ 88–92% FTP (5 min easy between)
Cool-down:
10 min easy
6. Threshold Microbursts
Purpose: Boost the ability to surge while holding strong power.
Warm-up:
15 min easy + 3 x 1 min builds
Main Set:
4 x (6 min @ 95% FTP with 15 sec surges every minute) (4 min recovery)
Cool-down:
10 min easy
7. Long Tempo Intervals
Purpose: Build pacing control and resilience over longer efforts.
Warm-up:
15 min easy + 4 x 30 sec surges
Main Set:
2 x 25 min @ 85–90% FTP (8 min recovery)
Cool-down:
10 min easy
8. Negative Split Threshold Ride
Purpose: Train to finish strong, critical for race-day success.
Warm-up:
15 min easy + 5 min ramp-up
Main Set:
2 x (10 min @ 88% FTP + 10 min @ 92% FTP) (5 min recovery)
Cool-down:
10 min easy
9. Threshold Hills
Purpose: Improve climbing strength at race intensity.
Warm-up:
15 min easy + 3 x 1 min high cadence
Main Set:
5 x 6 min hill climbs @ 90–95% FTP (3 min recovery)
Cool-down:
10 min easy
10. Race Simulation Ride
Purpose: Mimic the sustained effort of the 40 km bike leg.
Warm-up:
20 min easy + 3 x 1 min race-pace surges
Main Set:
40 min continuous @ 85–90% FTP (with 10 sec surges every 5 min)
Cool-down:
10 min easy
Final Tips for Threshold Bike Success
Train with Power or Heart Rate: Keep efforts precisely in the right zones.
Practice Aero Position: Hold your race position during intervals to build comfort.
Dial In Your Fuelling: Even short races need smart hydration and glycogen management.
Integrate these threshold sessions into your training plan and you’ll be well on your way to a stronger, faster Olympic-distance bike leg!
FAQs About Threshold Bike Training for Triathlon
How often should I do threshold sessions?
Most athletes include 1–2 threshold-focused sessions per week, balanced with easier endurance rides.
Should I stay in aero position during threshold rides?
Yes — practicing your race position during hard efforts improves comfort and aerodynamics on race day.
Is threshold training better indoors or outdoors?
Both have value! Indoors allows precise effort control; outdoors builds handling skills and real-world strength.
Final Thoughts
Building your threshold power is one of the fastest ways to boost your Olympic triathlon bike split and set up a strong run.
Which threshold workout will you tackle first to raise your bike fitness and race performance?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.