Workouts / Basics
Basics
Warm Up Right!
A structured warm-up to prepare your body for a cycling workout, based on best practices. This helps with performance, recovery, and makes training easier.
Duration20:00
TSS13
IF0.62
Blocks4
Time20:00
TSS13
IF0.62
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 65% · 13 minZ2 20% · 4 minZ4 15% · 3 min
Intervals
4 blocksZ1
Warm-upStart with 10 minutes of easy spinning to get the blood flowing.
10:0055%Repeat 3×
Z4
Interval1-minute activation effort. Focus on increasing your cadence.
1:0095%Z1
Recovery1-minute easy spinning for recovery.
1:0050%Z2
Warm-up4 minutes of steady riding to prepare for the main workout.
4:0060%What it trains
Endurance work builds aerobic durability, improves fatigue resistance, and supports longer steady rides.