How Threshold Training Improves Cycling Performance

Threshold training has gotten trendy without most cyclists understanding what it actually means. As someone who’s structured training around FTP for years, I learned everything there is to know about whether this approach actually works. Today, I will share it all with you.

That’s what makes understanding threshold endearing to us training-focused cyclists — it provides a concrete number to build workouts around.

What Threshold Actually Means

Probably should have led with this section, honestly — the concept is simpler than the terminology suggests.

Your threshold is roughly the maximum power you can sustain for about an hour. Above this intensity, lactate accumulates faster than your body clears it. Below threshold, you can ride much longer. Right at threshold, you’re working hard but sustainable.

Finding Your FTP

But how do you measure this? In essence, the 20-minute test works well enough.

Warm up thoroughly. Ride as hard as you can sustain for 20 minutes. Multiply that average power by 0.95 to estimate FTP. Retest every 4-6 weeks as fitness changes.

I’m apparently in the camp that prefers simpler testing over laboratory precision. Frustrated by complicated protocols, I found the 20-minute test gives actionable numbers without overthinking.

Why Threshold Training Works

Training at or near threshold improves your aerobic capacity efficiently. Your body adapts to clear lactate faster. Sustainable power increases. You can ride harder for longer.

Benefits compound over weeks:

• Higher sustainable power output
• Improved pacing awareness
• Better lactate clearance
• Increased endurance at lower intensities

Structuring Threshold Workouts

Classic threshold intervals: 2-3 sets of 10-20 minutes at FTP with 5-minute recovery between. Hard enough to require focus, sustainable enough to complete the workout.

Start conservative. If you can’t complete the intervals, your FTP estimate is too high. Adjust and retry.

Common Mistakes

Going too hard in early intervals leaves nothing for later sets. Threshold should feel hard but controlled — not all-out. Racing your intervals defeats the training purpose.

Skipping recovery between sessions causes fatigue accumulation rather than adaptation. Threshold training stresses the system. Allow 48+ hours between hard sessions.

Equipment That Helps

Power meters provide consistent measurement regardless of conditions. Smart trainers control resistance automatically during structured workouts. Heart rate offers additional data but lags behind actual effort.

Making the Call

Threshold training works because it targets the intensity that produces reliable adaptation. Know your FTP, structure intervals around it, recover between sessions, and retest periodically. The approach is simple even when execution is hard.