Workouts / Interval
Interval
Tempo Efforts With Sprint Finishes
This workout focuses on building fatigue through tempo intervals, each finishing with a powerful sprint.
Duration28:30
TSS35
IF0.86
Blocks18
Time28:30
TSS35
IF0.86
Profile
Targets in % FTP
100%50%0%
0:0014:1528:30
Z1 25% · 7 minZ2 18% · 5 minZ3 18% · 5 minZ4 28% · 8 minZ6 12% · 4 min
Intervals
18 blocksZ1
Warm-up
1:0055%Z2
Warm-up
1:0065%Z2
Warm-up
2:0075%Z1
Recovery
1:0055%Z3
Interval
2:0085%Z4
Interval
3:00100%Z6
Interval
0:30125%Z1
Recovery
1:0055%Z4
Interval
2:00100%Z3
Interval
3:0085%Z6
Interval
0:30125%Z1
Recovery
1:0045%Z6
Interval
2:00125%Z4
Interval
3:0092%Z6
Interval
0:30125%Z1
Recovery
1:0055%Z2
Cool-down
2:0065%Z1
Cool-down
2:0055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
TempoSprintIntervalsGCNvideoGCN Training
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