Workouts / Strength
Strength
Strength Builder & Quad Burner
A 30-minute cycling workout that will increase your strength and help with those short punchy climbs.
Duration29:45
TSS33
IF0.82
Blocks18
Time29:45
TSS33
IF0.82
Profile
Targets in % FTP
100%50%0%
0:0014:5329:45
Z1 43% · 13 minZ2 18% · 5 minZ3 3% · 1 minZ5 36% · 11 min
Intervals
18 blocksZ1
Warm-up
2:0055%Z2
Warm-up
2:0065%Z3
Warm-up
1:0085%Z2
Warm-up
2:0065%Z5
Interval
4:00110%Z1
Recovery
2:0055%Z5
Interval
3:00110%Z1
Recovery
2:0055%Z5
Interval
2:00110%Z1
Recovery
2:0055%Z5
Interval
1:00110%Z1
Recovery
2:0055%Z5
Interval
0:30110%Z1
Recovery
1:0055%Z5
Interval
0:15110%Z1
Recovery
0:4555%Z2
Cool-down
1:1565%Z1
Cool-down
1:0055%What it trains
Cycling-specific strength work can improve force production, trunk stability, and fatigue resistance for harder rides.