Spicy but Sensible combines controlled sustained efforts, one-minute Level V intervals and short 20-second bursts into a challenging indoor cycling session. Learn how to pace the workout, manage your recovery and maintain consistent power. Follow Coach Ray’s structured session and try the workout on Qwik Kiwi Velocity.
View More Spicy but Sensible: A 40-Minute Indoor Cycling Workout to Build Power, Speed & Endurance
Many cyclists become obsessed with testing their FTP instead of improving it. Learn why consistent, structured training is more important than frequent FTP tests, and discover how focusing on the training process can lead to bigger gains in power, endurance, and overall cycling performance over the long term.
View More Stop Chasing Your FTP Every Week: Build It Instead
This FLJUGA Double Brick Threshold session combines short, controlled threshold efforts on both bike and run to build precision and composure. With slightly reduced recovery on the run, it challenges your ability to reset and repeat under pressure. A focused session that sharpens transitions, pacing control, and race-ready intensity across both disciplines.
View More Monday’s Brick: FLJUGA Double Brick Threshold
This Rouvy Threshold Brick combines structured bike intervals with a sustained run effort to develop strength and rhythm off the bike. After controlled Level IV work on the ride, the session challenges you to hold a steady threshold pace for 30 minutes on the run, building durability, pacing discipline, and race-ready resilience.
View More Monday Brick: Rouvy Threshold Brick
Coach Ray’s Ironman 70.3 Threshold Brick C is a high-value brick session designed to raise your threshold and make race pace feel more sustainable. With structured Level IV intervals on both the bike and run, this workout builds long-course durability, improves efficiency, and helps you race faster for the same effort.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Threshold Brick C
Although you are unlikely to race an Ironman 70.3 or Ironman at Threshold intensity (by definition it is impossible). Training sessions can use Threshold intensity to build you fitness, and in the same method as a rising tide lifts all ships an increase in your threshold intensity will also lift your overall fitness allowing you to race at a faster pace or higher intensity; or at the same pace or power for less effort. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Threshold Brick B
Raise your triathlon fitness with Coach Ray’s Ironman 70.3 Threshold Brick session. This structured bike-to-run workout uses threshold intensity to improve efficiency, durability, and race-day performance for Ironman and Ironman 70.3 athletes.
View More Monday’s Brick: Coach Ray’s Ironman 70.3 Threshold Brick A
This workout is suggested to increase your high aerobic load. This session is great for runner’s of all abilities, and is particularly effective for 5km and 10km runners and triathletes.
View More Friday Fartlek Run: Garmin’s Recommended Threshold Run #2⅔
Spending time running at your Threshold intensity will help develop your ability to sustain your speed. This is essential for 10km events and also very important for fast half marathons. This workout has you pushing your intensity with minimal rest.
View More Friday Fartlek Run: 3x 14min Threshold Run Intervals
Spending time running at your Threshold intensity will help develop your ability to sustain your speed. This is essential for 10km events and also very important for fast half marathons. This workout has you pushing your intensity with minimal rest.
View More Friday Fartlek Run: 2x 14min then 2x 7min Threshold Run Intervals