Sprint Triathlon: 10 Key Threshold Rides for Peak Performance!
Want to Level Up Your Sprint Triathlon Bike Game?
Threshold bike training is essential for sprint triathletes aiming to maximize their bike leg performance.
By improving your lactate threshold, you can maintain higher intensities for longer periods without succumbing to fatigue.
These sessions are designed to help you build power, endurance, and pacing skills to crush your sprint triathlon bike segment.
Below are 10 key threshold bike workouts to elevate your race-day performance.
1. Classic Threshold Intervals
Purpose: Build endurance and tolerance at lactate threshold.
• Warm-up: 10-15 min easy spin + 5 min moderate effort
• Main Set: 5 x 5 minutes at threshold power (90-95% FTP) with 3 minutes easy recovery
• Cool-down: 10 min easy spin
2. Sweet Spot Intervals
Purpose: Increase aerobic capacity and raise FTP.
• Warm-up: 10-15 min easy spin + 5 min moderate effort
• Main Set: 4 x 8 minutes at sweet spot (88-93% of FTP) with 4 minutes easy spin
• Cool-down: 10 min easy spin
3. Pyramid Threshold Intervals
Purpose: Improve pacing and stamina at threshold effort.
• Warm-up: 10-15 min easy spin
• Main Set: 2 min easy, 4 min at threshold, 6 min at threshold, 4 min at threshold, 2 min easy
• Cool-down: 10 min easy spin
4. 10-20-30 Threshold Efforts
Purpose: Develop the ability to sustain threshold power while maintaining speed.
• Warm-up: 10-15 min easy spin
• Main Set: 10 min at moderate effort, 20 min at threshold effort, 30 min at a steady pace just below threshold
• Cool-down: 10 min easy spin
5. 4 x 10-Minute Threshold Intervals
Purpose: Build sustained power and endurance over longer intervals.
• Warm-up: 10-15 min easy spin
• Main Set: 4 x 10 minutes at threshold power (90-95% FTP) with 5 minutes easy recovery
• Cool-down: 10 min easy spin
6. Over/Under Intervals
Purpose: Improve your ability to ride above and below your threshold.
• Warm-up: 10-15 min easy spin
• Main Set: 4 x (3 min at threshold power, 2 min above threshold, 3 min at threshold, 2 min recovery)
• Cool-down: 10 min easy spin
7. Threshold Time Trial
Purpose: Simulate race-day intensity and pacing.
• Warm-up: 10-15 min easy spin
• Main Set: 20-minute time trial at threshold effort (race pace)
• Cool-down: 10 min easy spin
8. 1-Minute On/1-Minute Off Threshold Intervals
Purpose: Improve anaerobic capacity while holding a high power output.
• Warm-up: 10-15 min easy spin
• Main Set: 10 x (1 minute at threshold power, 1 minute easy spin)
• Cool-down: 10 min easy spin
9. Negative Split Ride
Purpose: Teach pacing strategies and the ability to finish strong.
• Warm-up: 10-15 min easy spin
• Main Set: Ride 60 minutes—first 30 minutes at moderate pace, last 30 minutes at threshold pace (slightly faster)
• Cool-down: 10 min easy spin
10. Threshold Hill Repeats
Purpose: Build power and strength while maintaining threshold effort on hills.
• Warm-up: 10-15 min easy spin
• Main Set: 6 x 3-minute climbs at threshold effort, recover on the downhill or flat sections
• Cool-down: 10 min easy spin
Mini FAQ: Threshold Bike Sessions for Sprint Triathletes
Q: What is a threshold bike session?
A: A threshold bike session targets your functional threshold power (FTP)—the highest effort you can sustain for about an hour. It builds sustained speed and power.
Q: Why are threshold rides important for sprint triathlon training?
A: They improve your ability to hold high intensity during the race, reduce fatigue buildup, and set you up for a stronger run off the bike.
Q: How often should I do threshold bike sessions?
A: Once per week during the build phase is ideal. Combine with recovery rides and longer aerobic sessions for a balanced plan.
Q: Can beginners do threshold bike training?
A: Yes—with shorter intervals and more recovery. Threshold sessions are scalable and effective for building power and pacing control at any level.
Final Tips for Sprint Triathlon Threshold Biking:
• Focus on maintaining a consistent cadence (90-100 rpm) while at threshold power.
• Keep your body position relaxed and avoid excessive tension, which can waste energy.
• Incorporate a variety of interval durations to target different aspects of your threshold capacity.
• Be mindful of fueling and hydration, especially during longer threshold sessions, to sustain performance.
Incorporating these threshold bike sessions into your training plan will help you build the stamina, power, and pacing required for the bike leg of your sprint triathlon.
By improving your lactate threshold, you’ll be able to ride faster, with greater endurance, and feel fresher as you head into the run.
Ready to level up your sprint triathlon bike game?
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.