Strength Builder & Quad Burner

Strength

30 min

IF 0.50

A 30-minute cycling workout that will increase your strength and help with those short punchy climbs.

Start workout Start with video Ride on a 3D route Plan outdoors (Beta)

Duration

30 min

Blocks

Intensity

0.50

Workout analysis

Session profile and interval structure.

warmup · 30%2 min

Cadence: 80 rpm

warmup · 30%2 min

Cadence: 80 rpm

warmup · 50%1 min

Cadence: 80 rpm

warmup · 30%2 min

Cadence: 80 rpm

active · 80%4 min

Cadence: 80 rpm

recovery · 30%2 min

Cadence: 80 rpm

active · 80%3 min

Cadence: 80 rpm

recovery · 30%2 min

Cadence: 80 rpm

active · 80%2 min

Cadence: 100 rpm

recovery · 30%2 min

Cadence: 80 rpm

active · 80%1 min

Cadence: 100 rpm

recovery · 30%2 min

Cadence: 80 rpm

active · 80%30s

Cadence: 100 rpm

recovery · 30%1 min

Cadence: 80 rpm

active · 80%1 min

Cadence: 100 rpm

recovery · 30%1m 30s

Cadence: 80 rpm

cooldown · 30%1 min

Cadence: 80 rpm

Training purpose

Cycling-specific strength work can improve force production, trunk stability, and fatigue resistance for harder rides.

Useful when you want sessions that match tags such as Strength, Climbing, Indoor Cycling, GCN, 30-minute, Intervals, video, GCN Training.

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Session summary

Ratings, tags, and related sessions.