The essential physiological skill in most cycling events is threshold power. If you are capable of generating many Watts at your threshold power, you are very likely to be a successful rider. Sprinters, climbers and time trialists all need a great threshold power. A good performance at threshold power is mandatory to win a cycling race.
Even if you have a have a highly trained aerobic system, you can not be sure to win. Tactics, technical skills, VO2 max and sprinting power also matter, but having a high threshold power makes it very unlikely that you’ll get dropped before the finish line.
There are numerous terms describing threshold power: Critical power, functional threshold power, anaerobic threshold, lactate threshold etc. Most of these terms describe the well known situation: When you ride at a certain speed you can continue for maybe an hour, but if you ride just a little bit faster, your legs will burn up within minutes.
I think it is only of academic interest to decide which of these is the right term. Instead I will take you on a guided tour around the concept of threshold power training including some practical examples you can use in your daily training – hang on!
What do we actually know about Threshold Power Training?
It is well established knowledge that training with high intensity improves your ability to continue exercise without accumulating lactic acid. This physiological skill is often the most determinant factor in endurance sports and that is probably why you are reading this article: You want to learn how to increase your threshold power because that will make you a better endurance athlete.
The Myth about Lactic Acid
Lactic acid is often referred to as the main reason to fatigue. That is probably not the correct explanation. Lactic acid is more likely to be a symptom of fatigue than the cause itself. Some scientific studies even indicate that lactic acid might protect your muscles against fatigue. So maybe you should be a little more grateful the next time your legs are filled with lactic acid? 
What is the right intensity for Threshold Power Training?
Many coaches develop training sessions targeted for improvements of your threshold power. Intervals with an intensity around your threshold power are the most common, and they are very time effective, too. However, there are also other ways to train, which will improve your aerobic engine.
Most of my cycling training programs are built in a way which increases threshold power using a combination of
- VO2 max intervals.
- Threshold power intervals,.
- Sub-threshold power intervals.
- Endurance rides.
Even though these training intensities are quite different, they all to some degree improve peripheral adaptations like increased capillary density, more myoglobin, more mitochondrias, better use of free fatty acids as fuel, larger glycogen stores etc.
Is interval training necessary?
There are many concepts and ideas about how to build threshold power optimally. Most cycling coaches have their own, unique strategy. My training principles focus on the high intensity training methods, VO2max and interval training.
This differ a bit from other successful cycling coaches, but generally most of us achieve magnificent results using a combination of the above mentioned training intensities. Very often coaches have a preference for one of these intensities – or maybe they use another term for almost similar intensities.
If an athlete with the right talent (right parents) starts to train using any of the four above training principles and for the required duration of each training session, he will be able to become professional.
It might sound controversy, but road cycling is not as scientific as many cycling coaches would like to see it. Talented riders who train hard, will always be able to ride faster than you.
That is why some athletes become very strong and maybe even make a professional career without ever using a cycling coach. They train hard, they eat right and they rest – and are talented. Their training principles probably include more LSD training (Long Slow Distance Training) than my training programs advice, but I have to admit that these riders become extremely strong (or at least some of them do.)
I am not sure these riders will ever reach their physiological potential, but they might hit 98% of their optimal performance and that is more than enough to make talented and determinant riders professional.
Thus, it is not only a question about threshold intervals, because there are many training intensities that will increase your threshold power.
What is the real secret of successful threshold power training?
The secret, which may make you a great endurance athlete, is consistency. You have to work hard, focused and consistently. Not just for a week, a month or a year. You need consistent work over years to build the necessary endurance to reach your full potential as endurance athlete.
Most professional athletes have a background with more than 10 years of serious endurance training. This is just said to illustrate that one of the important reasons why professionals are better than you, is consistent training for several years.
Practical Examples on How to Increase your Threshold Power
Many riders are searching the internet to get a quick fix that will help them get closer to their goals. However, at present there are no legal steps letting you reach your full potential in record time. Please remember that the below mentioned training methods can increase your threshold power, but they all require consistent work for a long period before you will gain significant results.
I strongly recommend power meters and heart rate monitors as a part of serious cycling training. It is possible, though, to use all of my cycling training programs and principles without a power meter or even without a heart rate monitor. If you do not have a power meter, please consider to use a good ergometer bike at least for preliminary testing purposes.
If the concept of power meter training is completely new to you, here is an introduction to power meter training.
The higher intensity you train, the more benefit you will get from using a power meter. It is extremely difficult to make a proper pacing at intensities above your threshold power, this is where a power meter is an appreciated training partner. If you prefer to use mainly LSD principles, it is less important to use a power meter. A heart rate monitor would often be just as fine.
VO2 Max Intervals
Intervals close to VO2 max is a really potent stimulus for your aerobic system. VO2 max intervals not only improve your VO2 max power, they also provide a great lift to your threshold power. I normally use VO2max intervals most of the season because I work with elite riders who need training close to maximum oxygen consumption to achieve further progress.
Even though VO2 max is not the single most important power output, it is still very attractive to train this skill because the physiological adaptations to VO2 max training are the same as the ones you achieve with training at lower intensities e.g. threshold power training. The biggest difference is the time needed to train to achieve the same progress.
Remember that threshold power is only a percentage of your VO2 max. The physiological skills you train with threshold power intervals are also stimulated at VO2 max intensity. If you decide to train at lower intensity than VO2 max, you have decided to train your aerobic system less effectively.
Example: 3 x (3+3min) at VO2max / recovery. If you use a heart rate monitor your heart rate should be above 95% of maximum in the end of these intervals. If you use a power meter your target power could be in the area of 120% of your functional threshold power or even better based on your 5min maximum power.
If you want more inspiration for VO2 max training, have a look at my VO2 Max Booster Program.
Threshold Power Intervals
Threshold power interval training is probably the most common way to increase threshold power. The principle is to know your power output and/or heart rate at threshold power and use these values to pace yourself throughout intervals at the same intensity. Thus you have to do a test or a time trial as reference.
The most difficult part of such an interval is to stay at the right intensity throughout the interval. Going just slightly too fast in the beginning makes it impossible to maintain the right intensity to the end. If you go too slowly, you will not get the adaptations you are training for.
Threshold power intervals are hard, but very effective in building a solid aerobic engine. Threshold power intervals are also good to become better at pacing for triathlons, time trials or breakaways.
Example: 3 x (12+ 6min) at threshold power / recovery. Target heart rate should be in the range 88-92%, but depends on how you have performed at previous tests or races with a duration of app. 1hr. Some riders are able to ride with a higher percentage and others are not able to make this range.
The best method to find out is to ride 40km time trial or participate in a criterium. If you use a power meter you can use your functional threshold power from one of the above mentioned events to calculate your functional threshold power.
Sub-Threshold Power Intervals
VO2 Max intervals and threshold power intervals are the two most time effective ways to increase performance. There is one major problem though: High intensity intervals only work when you finish them (surprise!).
If you don’t manage to maintain the correct intensity throughout the interval session, the effectiveness decreases and you would get a better training if you chose an intensity with a higher success rate.
It’s my experience that the success rate of high intensity intervals is lower than sub-maximal intensity intervals. Still, sub-threshold power intervals can make significant improvements when made in appropriate doses.
Also there have been some arguing that there is a physiological sweet spot because you can train at quite high oxygen consumption without going anaerobic. Thus, you will give a great lift to your aerobic system (and almost nothing to your anaerobic performance).
Example: 4 x 15min slightly below threshold power. If you use a heart rate monitor, try to stay 5-10 beats below your threshold heart rate. If you use a power meter, these intervals could be done with a power output at 90-95% of your functional threshold power.
Endurance Training
Just like sub-threshold power intervals can improve your aerobic system, endurance training with lower intensity can make improvements too. You just have to work for much longer time to achieve the desired progress.
I know many of you will consider this impossible, but please keep in mind that real LSD training for many years have proven to make great athletes.
Example: 4 to 8hours at moderate or lower part of sub-threshold intensity. Power meters and heart rate monitors can be used for pacing, but often it is more a feeling of comfortable pacing throughout the distance.
What is the best way to increase threshold power?
It is a difficult question and I think there is no answer that fits all. My personal belief is that a combination of VO2 max and threshold power intervals are necessary for highly trained riders (professionals/elite) to make them reach their physiological potential. Even though I give these two methods a little plus, I admit that your success rate when you try these intervals is crucial. If you miss the intervals too often, it would be better going with either sub-threshold power intervals or endurance rides.
I think that for most riders, the most secure way to build threshold power over time is to use a combination of all 4 training methods with sub-threshold power intervals as the most frequent interval training session.
Ok, you have managed to read this far and I guess you are now very inspired to design some great workouts that will help you to increase your threshold power.
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{ 3 comments… read them below or add one }
Great article Jesper. I have one question. What recovery period would be recommended between efforts for the Sub-Threshold Power Intervals? 5-7 minutes, perhaps?
Thanks!
Anthony
@Anthony
I don’t think it is that important to consider recovery periods between long sub-threshold intervals. In theory it would be best to keep recovery periods relatively short to maintain a high oxygen uptake in the recovery period. Though, since it is an interval with an intensity below threshold power, you will quicker reach you target oxygen uptake than when you train e.g. VO2 max intervals. Thus, I would suggest you try to just take the recovery period you need and start the next interval when your legs and mind are ready for it. 5-7minutes would probably be fine, but some riders will prefer more recovery.
Jesper, just to say in response to your last post that I very much enjoyed this one. Indeed I have just started training using your 5x 40/20 sec intervals at 90/50% Vo2 max. Interesting although this averages out at 77% Vo2 max my HR when doing these intervals never gets as high as an equivalent 5 mins at even 75%. Is this normal?