Threshold Training

Threshold training is one of the most effective methods for improving performance in cycling. It aims to systematically shift the body's metabolic thresholds and thus sustainably improve endurance capacity. This training zone plays a central role in competition preparation and is essential for ambitious cyclists.

What is Threshold Training?

Threshold training refers to training sessions performed in the range of individual performance thresholds. These thresholds mark physiological turning points in metabolism where the balance between lactate production and breakdown changes. Through targeted training at and above these thresholds, performance can be systematically improved.

The Two Central Thresholds

Physiological Fundamentals

Aerobic Threshold (VT1)

The aerobic threshold marks the point at which the body begins to increasingly switch to anaerobic energy production. Below this threshold, the load can theoretically be maintained indefinitely, as the body can use sufficient oxygen for energy provision.

Characteristics of the aerobic threshold:

• Lactate value: 1.5-2.5 mmol/l
• Heart rate: approx. 75-82% of maximum heart rate
• Power: approx. 65-75% of FTP
• Breathing: still comfortable, conversation possible
• Subjective feeling: strenuous, but controllable

Anaerobic Threshold (VT2)

The anaerobic threshold, also known as functional threshold power (FTP), is the highest intensity at which lactate production and breakdown are still in balance. It is the most important performance indicator in cycling.

Characteristics of the anaerobic threshold:

• Lactate value: 3.5-4.5 mmol/l
• Heart rate: approx. 88-95% of maximum heart rate
• Power: 100% of FTP (by definition)
• Breathing: heavy, no conversation possible
• Subjective feeling: very hard, sustainable for maximum 60 minutes

Training Methods for Threshold Training

Continuous Method at Threshold

Characteristics:

• Continuous load over a longer period
• Intensity: 95-105% of FTP
• Duration: 20-60 minutes
• Goal: Stabilize and shift threshold power

Practical Example:

1. 15 minutes warm-up (Zone 1-2)
2. 40 minutes at 100% FTP (constant power)
3. 10 minutes cool-down (Zone 1)

This method simulates competition conditions and trains mental toughness to ride at the limit for longer periods.

Interval Method Above Threshold

Characteristics:

• Repeated high-intensity load phases
• Intensity: 105-120% of FTP
• Duration: 3-8 minutes per interval
• Rest length: 50-100% of load time
• Goal: Shift threshold upward

Practical Workout Examples:

Over-Under Method

This advanced training method systematically alternates between intensities just below and well above threshold. It trains the body to break down lactate faster and improves the ability to recover quickly after intense attacks.

Structure:

• 2 minutes at 95% FTP ("Under")
• 1 minute at 110% FTP ("Over")
• Repeat 8-12 times without rest
• Total duration: 24-36 minutes

Performance Diagnostics for Threshold Determination

Lactate Step Test

The lactate step test is the gold standard for threshold determination. The load is gradually increased and a blood sample is taken for lactate measurement after each step.

Procedure:

1. Starting power: 80-100 watts
2. Step duration: 3-5 minutes
3. Increase: 20-40 watts per step
4. Lactate measurement: at the end of each step
5. Termination: at exhaustion or lactate > 10 mmol/l

Evaluation:

• Graphical representation of the lactate curve
• Determination of LT1 (first significant increase)
• Determination of LT2 (steep rise)
• Derivation of training zones

FTP Test (Functional Threshold Power)

The FTP test is a practical alternative to laboratory testing and can be performed on the road or on a trainer.

20-Minute FTP Test:

1. 20 minutes warm-up with increasing intensity
2. 5 minutes maximum effort (sprint-out)
3. 10 minutes easy riding (recovery)
4. 20 minutes all-out test (maximum average power)
5. 10-15 minutes cool-down

Calculation: FTP = Average power (20 min) × 0.95

Ramp Test

The ramp test is a shorter alternative in which power is continuously increased until exhaustion.

Protocol:

• Start: 100-150 watts
• Increase: 20 watts per minute
• No rest between steps
• Test until complete exhaustion
• FTP ≈ 75% of maximum power

Training Planning with Threshold Training

Periodization of Threshold Training

The integration of threshold training follows the principle of periodization. In different training phases, the volume and intensity of threshold sessions vary.

Weekly Planning Example - Build Phase

• Monday: Recovery (Zone 1) or rest day
• Tuesday: Threshold intervals - 4 × 8 min @ 103% FTP
• Wednesday: Base endurance (Zone 2) - 90 min
• Thursday: Sweet Spot - 3 × 15 min @ 90% FTP
• Friday: Recovery (Zone 1) or rest day
• Saturday: Long ride (Zone 2-3) - 3-4 hours
• Sunday: Active recovery - 60 min easy

Avoiding Mistakes in Threshold Training

Common Mistakes

1. Too High Training Volume

More than 2-3 threshold sessions per week lead to overtraining and increased injury risk. The body needs time for adaptation.

2. Wrong Intensity

Training well above threshold (>120% FTP) shifts the training focus toward anaerobic capacity. Training too far below threshold (<85% FTP) brings no specific threshold adaptations.

3. Insufficient Recovery

Adaptation occurs during the recovery phase. Without sufficient recovery, no performance improvement.

4. Inconsistent Test Conditions

FTP tests under different conditions (tired, fasted, different time of day) provide no comparable values.

5. Too Infrequent Performance Tests

The threshold changes with training. Outdated FTP values lead to incorrectly dosed training intensities.

Monitoring and Success Control

Important Performance Parameters

Power-Based Metrics:

• FTP (absolute watts)
• FTP per kg body weight (watts/kg) - crucial on climbs
• Normalized Power (NP) - accounts for intensity fluctuations
• Training Stress Score (TSS) - quantifies training load

Physiological Parameters:

• Heart rate at threshold
• Lactate values at defined power outputs
• Recovery heart rate
• Heart rate variability (HRV)

Subjective Indicators:

• Perceived Exertion (RPE scale 1-10)
• Sleep quality
• Muscle soreness and stiffness
• Motivation and mood

Training Analysis Tools

Integration into Daily Training

Indoor vs. Outdoor Threshold Training

Indoor (Trainer):

• ✅ Precise power control
• ✅ Constant conditions
• ✅ Structured workouts without distractions
• ✅ Perfect for interval training
• ❌ Monotonous, mentally demanding
• ❌ Higher perceived exertion

Outdoor (Road):

• ✅ Variety, mental refreshment
• ✅ Realistic competition conditions
• ✅ Higher motivation
• ❌ More difficult to maintain constant power
• ❌ Weather dependent
• ❌ Traffic and topography as distractions

Recommendation: Combine both approaches. Precise interval work indoor, longer threshold continuous rides outdoor.

Nutrition for Threshold Training

Before Training (2-3 hours):

• Carbohydrate-rich meal (1-2g/kg body weight)
• Low fat and fiber intake
• Adequate fluid intake

During Training:

• From 60 minutes: 30-60g carbohydrates per hour
• Electrolyte drink
• During intervals: carbohydrates in rest periods

After Training (30-60 minutes):

• 1.0-1.2g carbohydrates per kg body weight
• 20-25g high-quality protein
• Electrolyte replacement

Advanced Concepts

Critical Power (CP) Model

The Critical Power model is a mathematical alternative to FTP determination. It uses multiple all-out tests of different durations to calculate critical power.

Advantages:

• More accurate determination of endurance power
• Accounts for anaerobic capacity (W')
• Individual power curve

Test Protocol:

• 20 minutes warm-up
• Test 1: 12 minutes maximum power
• 30 minutes rest
• Test 2: 3 minutes maximum power
• Calculation using software (Golden Cheetah, WKO5)

Polarized Threshold Training

The polarized training model is based on a clear separation:

• 80% of training below aerobic threshold (easy)
• 20% of training above anaerobic threshold (hard)
• Little training in the "gray zone" in between

Advantages:

• Reduced overtraining risk
• Better recovery
• Higher quality of hard sessions
• Well scientifically supported

VO2max Training as Supplement

Training at VO2max (120-150% FTP) supplements classic threshold training and increases maximum oxygen uptake. This also indirectly shifts threshold power upward.

Typical Workouts:

• 5 × 4 min @ 120% FTP, 4 min rest
• 3 × 6 min @ 115% FTP, 5 min rest
• 6 × 3 min @ 130% FTP, 3 min rest

Last Update: November 11, 2025