Threshold Test
Start in 1:00
Next
This Session:
Warm Up: 3 mins easy + 6 x 10 sec spins (6:00)
Pre test fatigue:
Set 1
3 mins hard effort
2 mins rest
3 x 1 min hard effort
Set 2: 20 min Time Trial 100% effort!!
Cool Down: 4 mins easy spin
5
4
3
2
1
0
Now
Next
Start in 30 secs
Gear
Small middle
Next
Time
3:00
Warm Up:
3 mins very easy
6 x 10 fast spins with 10
sec rest
Gears:
- Big or middle refers to front
cog
- Middle/biggest/smallest
refers to rear cassette
5
4
3
Effort % 50%
RPM
90-100
Detail
Gentle warmup
2
1
0
Now
5
Next
Gear
Small middle
Gear
Small middle
Time
3:00
Time
10 sec
Effort % 50%
Effort % 85%
RPM
90-100
RPM
120+
Detail
Gentle warmup
Detail
Warm-up
2
1
4
3
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
85%
120+
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
50%
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
85%
120+
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
50%
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
85%
120+
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
50%
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
85%
120+
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
50%
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
85%
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
50%
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
85%
Warm-up
4
3
2
1
0
Now
Gear
Time
Effort %
RPM
Detail
5
Small middle
10 sec
50%
Warm-up
4
3
2
1
0
Now
1 Minute Recovery
Small 15, Easy Spin
Next
Gear
Next
your choice
Time
3 mins
Effort % 90%
-3 mins 90% effort
-2 mins easy
-3 x 1 min 100% effort
RPM
your choice
Detail
Settle in to a
hard 90%
effort
Choose your own gear and
cadence – just make sure
your effort level is met
5
4
3
2
1
0
5
Gear
Now
your choice
Time
3 mins
Effort %
90%
RPM
-your choice
Detail
Settle in to a hard 90% effort
2 mins easy to follow – earn it!
4
3
2
1
0
5
Gear
Now
Small, middle of rear cassette
Time
2 mins
Effort %
60%
RPM
-
Detail
2 min rest ready for some hard
effort, keep easy spinning
4
3
2
1
0
5
Gear
Now
your choice
Time
1 min
Effort %
100%
RPM
-your choice
Detail
Max effort for full minute
4
3
2
1
0
5
Gear
Now
Small, middle of rear cassette
Time
1 min
Effort %
60%
RPM
-
Detail
1 min easy spin
Ready for 2nd 1 min max effort
4
3
2
1
0
5
Gear
Now
your choice
Time
1 min
Effort %
100%
RPM
-your choice
Detail
Max effort for full minute
4
3
2
1
0
5
Gear
Now
Small, middle of rear cassette
Time
1 min
Effort %
60%
RPM
-
Detail
1 min easy spin
Ready for last 1 min max effort
4
3
2
1
0
5
Gear
Now
your choice
Time
1 min
Effort %
100%
RPM
-your choice
Detail
Max effort for full minute
4
3
2
1
0
5
Gear
Now
Small, middle of rear cassette
Time
2 mins
Effort %
60%
RPM
Detail
2 min rest
Take on water
Get in mindset of 100% 20 min
TT – start when told
4
3
2
1
0
Now
Reset Power Meter, speedo or HRM
Start in 10 secs
5
4
3
2
1
0
Now
Go!!
5
4
3
2
1
0
25
Gear
Now
your choice
Time
20 mins
Effort %
100%
RPM
your choice
Detail
Pace your self for first 5 mins to
find that groove and then sit in
it for the next 15 mins @ 100%
effort
20
15
10
5
0
5
Gear
Now
Small, middle of cassette
Time
4 mins
Effort %
50% - Cool Down
RPM
Easy spin
Detail
Note ave Speed, HR
or Power
4
3
2
1
0
Well done!!
Threshold Test was brought to you by
www.tigerfrog.co.uk
You now know your threshold
Subtract 5% for your 40km target
5
4
3
2
1
0