Workouts / Interval
Interval
Spin To Win! | 20 Minute Indoor Cycling Training Session
A quick workout focusing on high cadence work to build speed, power, and pedaling 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 effort (7/10)
3:00100%Z1
RecoveryLow effort / High cadence (105 RPM)
1:0050%Z4
IntervalThreshold effort (7/10)
2:00100%Z1
RecoveryLow effort / High cadence (105 RPM)
1:0050%Z4
IntervalThreshold effort (7/10)
3:00100%Z1
RecoveryLow effort / High cadence (105 RPM)
1:0050%Z4
IntervalThreshold effort (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 CadenceThresholdEfficiencyShortvideoGCN Training
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