Workouts / Interval
Interval
20 Minute Spin Training Session
Clocking in at just 20 minutes, this indoor session is perfect for you if you have limited time, but still want quality training! This session focusses on spinning the gears faster in short blocks, to get your legs spinning!
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.