Workouts / Interval
Interval
45 Minute Cycling Training Session | Sandwich MAX efforts
45 minutes in length with a mixed variety of aerobic threshold efforts and short intervals at high intensity - this is going to get your heart pumping!
Duration45:00
TSS62
IF0.91
Blocks19
Time45:00
TSS62
IF0.91
Profile
Targets in % FTP
100%50%0%
0:0022:3045:00
Z1 28% · 13 minZ2 11% · 5 minZ4 44% · 20 minZ6 17% · 8 min
Intervals
19 blocksZ2
Warm-upEasy Spinning
5:0065%Z6
IntervalHard effort
2:00125%Z4
IntervalModerate effort
1:00100%Z6
IntervalHard effort
2:00125%Z1
RecoveryEasy Spin
0:3045%Z6
IntervalHard effort
1:00125%Z4
IntervalModerate effort
2:00100%Z6
IntervalHard effort
1:00125%Z1
RecoveryRecovery
5:0045%Z4
IntervalSteady - Moderate
10:00100%Z1
RecoveryEasy
2:0045%Z4
IntervalModerate
5:00100%Z6
IntervalMax effort!
0:30150%Z1
RecoveryEasy
0:3045%Z6
IntervalMax effort!
0:30150%Z1
RecoveryEasy
0:3045%Z4
IntervalModerate
2:00100%Z6
IntervalMax effort!
0:30150%Z1
Cool-downEasy cool down
4:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITAerobicHigh IntensityIntervalsvideoGCN Training
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