Workouts / Interval
Interval
Spin To Win!
A quick 20-minute session focusing on high cadence work to build speed, power, and pedalling efficiency.
Duration19:00
TSS20
IF0.79
Blocks12
Time19:00
TSS20
IF0.79
Profile
Targets in % FTP
100%50%0%
0:009:3019:00
Z1 42% · 8 minZ2 5% · 1 minZ4 53% · 10 min
Intervals
12 blocksZ1
Warm-upWarm up (1/10)
2:0045%Z1
Warm-upIncrease the effort (2/10)
1:0055%Z2
Warm-upHarder (3/10)
1:0065%Z1
RecoveryEasy (1/10)
1:0045%Z4
IntervalThreshold (7/10)
3:00100%Z1
RecoveryLow effort / High cadence
1:0045%Z4
IntervalThreshold (7/10)
2:00100%Z1
RecoveryLow effort / High cadence
1:0045%Z4
IntervalThreshold (7/10)
3:00100%Z1
RecoveryLow effort / High cadence
1:0045%Z4
IntervalThreshold (7/10)
2:00100%Z1
Cool-downEasy cool down (1/10)
1:0045%What it trains
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.
Reviews
Tags
High CadenceThresholdSpeedEfficiencyvideoGCN Training
More like this