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Threshold work without digging a grave

Threshold is the pace you could hold for about an hour in a single sport. In a triathlon you will not hold it for an hour, but you need to know it so race pace sits just under it. On the bike, 2 times 12 minutes at threshold with easy spinning between is a full session.

Leave two minutes in the tank. The set that empties you also empties Thursday. Write the power or pace down. Next month you should see the same effort at a slightly better number, not a heroic story.