Workouts / Interval
Interval
20 Minute Spin Training Session
A 20-minute session focusing on spinning the gears faster in short blocks to get your legs turning.
Duration20:00
TSS23
IF0.83
Blocks22
Time20:00
TSS23
IF0.83
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 10% · 2 minZ2 43% · 9 minZ3 23% · 5 minZ4 18% · 4 minZ5 3% · 1 minZ6 5% · 1 min
Intervals
22 blocksZ2
Warm-up
2:0065%Z3
Warm-up
1:0085%Z4
Warm-up
1:00100%Z2
Recovery
1:0065%Z2
Interval
0:3065%Z2
Interval
0:3075%Z3
Interval
0:3085%Z4
Interval
0:3092%Z2
Recovery
1:0065%Z2
Interval
0:3075%Z3
Interval
0:3085%Z4
Interval
0:3092%Z4
Interval
0:30100%Z2
Recovery
1:0065%Z3
Interval
0:3085%Z4
Interval
0:3092%Z4
Interval
0:30100%Z5
Interval
0:30110%Z2
Recovery
2:0065%Z3
Interval
2:0085%Z6
Interval
1:00150%Z1
Cool-down
2:0055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.