Overview

Threshold Wave intervals are tough but highly effective. Each block alternates between riding just above your lactate threshold (the 'push') and just below it (the 'settle'). The goal is to build up lactate in the ‘push’ phase, then practice clearing it while still riding hard in the ‘settle’ phase. This type of workout usually consists of 2–4 blocks of 8–20 minutes, with effort levels feeling like a 7/10 on RPE and heart rate around 80–90% of max.

Key Benefits

• Trains the body to clear lactate while still working hard
• Improves FTP and power sustainability
• Builds stamina for supra-threshold efforts (above FTP)
• Teaches quicker recovery between high-intensity surges
• Prepares you for the unpredictable pace of racing and group rides

How to Apply This

1. Warm up thoroughly for 15–20 minutes
2. Perform 2–4 blocks of 8–20 minutes each, alternating between ‘push’ and ‘settle’ efforts
3. Example 1: 3x10 min – alternate 1 min at 103–105% FTP, then 1.5 min at 80–90% FTP, with 4 min recovery between blocks
4. Example 2: 3x12 min – alternate 45 sec at 115–125% FTP, then 2 min 15 sec at 80–85% FTP, with 4–5 min recovery between blocks
5. Keep recovery between blocks active (easy spinning) to help clear lactate

Pro Tip

Start conservatively—if you go too hard early, you’ll flood your muscles with lactate and struggle to complete the block. Keep recoveries between blocks light but active, as this helps your aerobic system process lactate faster. Focus on smooth power changes when shifting between the ‘push’ and ‘settle’ sections rather than spiking too aggressively.