Workouts / Interval
Interval
55 Minute Cycling Training Ramp Session
A longer session going through the gears from long tempo efforts all the way to flat out sprints. This will really help build endurance and power as well as fatigue resistance.
Duration55:00
TSS71
IF0.88
Blocks13
Time55:00
TSS71
IF0.88
Profile
Targets in % FTP
100%50%0%
0:0027:3055:00
Z1 26% · 15 minZ2 9% · 5 minZ4 45% · 25 minZ5 16% · 9 minZ6 3% · 2 min
Intervals
13 blocksZ2
Warm-upSteady warmup (3/10)
5:0065%Z4
IntervalSteady Tempo (6/10)
15:0092%Z1
RecoveryEasy recovery (1/10)
2:0045%Z4
IntervalThreshold (7/10)
10:00100%Z1
RecoveryEasy recovery (1/10)
2:0045%Z5
IntervalHigh Threshold (8/10)
6:00110%Z1
RecoveryEasy recovery (1/10)
2:0045%Z5
IntervalHard (9/10)
3:00120%Z1
RecoveryEasy recovery (1/10)
2:0045%Z6
IntervalSprint! (10/10)
1:00150%Z1
RecoveryEasy recovery (1/10)
2:0045%Z6
IntervalSprint! (10/10)
0:30150%Z1
Cool-downEasy Cool down (1/10)
4:3045%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
RampEndurancePowerSprintThresholdvideoGCN Training
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