One-Hour Workout: 12-Minute Steps to Threshold

Every step of this trainer workout gets tougher, forcing you to focus on form when you reach maximum effort.

This week’s workout comes from professional triathlete and USAT-certified coach Jim Lubinski of Red Performance Multisport. Lubinski is also the co-host of the popular “Tower 26 Be Race Ready Podcast.”

Lubinski has his athletes do this bike trainer session a few times a month. “It not only lifts their ability to maintain their threshold and near-threshold efforts, but it also forces them to focus on form when the body starts to fatigue later on in the progression,” he says.

You’ll need a bike, trainer, heart rate monitor, and/or power meter to complete this workout. Note that if you’re not quite ready for 12-minute efforts, then adjust them to 8 or 10 minutes. On the other end, some very fit athletes may be able to extend the steps to 14 or 16 minutes.

Main Set
Right off the bat, you start into the main set/progression

12 minutes at 60% of threshold
This is considered the warm-up and will be easy. Play with the gearing with low cadence/high cadence while keeping the HR or Power dialed in at 60% of threshold.

12 minutes at 70% of threshold
This should be slightly harder, yet still easily maintainable. Focus on low cadence work for this 12-minute stint to simulate climbing and gain some muscular strength.

12 minutes at 80% of threshold
Now the work is really starting. If the 60% and 70% efforts were too high, this will be difficult to maintain. Keep cadence at a natural race pace rpm.

12 minutes at 90% of threshold
Keep the form together by using a full pedal stroke, staying relaxed, and keeping the breathing under control. Keep cadence at a natural race pace rpm.

12 minutes at 100% threshold
You’ll have to dig deep to complete this step if you’ve gauged your threshold correctly. Your form must stay together, just as it must stay together late in a race. Keep the mind clear and focus on the effort. Keep cadence at a natural race pace rpm.

Cool Down
5 minutes of easy spinning

More one-hour workouts