Workouts / Strength
Strength
Leg Burner! 30 Minute Cycling Workout
A 30-minute leg burner with a mixture of longer sprints and low cadence work to build strength for conquering hills or breakaways.
Duration30:00
TSS41
IF0.91
Blocks8
Time30:00
TSS41
IF0.91
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z2 30% · 9 minZ3 17% · 5 minZ4 40% · 12 minZ5 10% · 3 minZ6 3% · 1 min
Intervals
8 blocksZ3
Ramp upWarm Up ramp (4/10 - 7/10)
5:0075–100%Z2
RecoveryEasy (3/10)
1:0065%Z6
IntervalSprint (9/10)
1:00125%Repeat 3×
Z2
RecoveryEasy (3/10)
1:0065%Z4
IntervalModerate, Low Cadence (6/10)
1:0092%Z5
IntervalHard (8/10)
1:00110%Z4
IntervalThreshold (7/10)
3:00100%Z2
Cool-downEasy cool down (3/10)
5:0065%What it trains
Cycling-specific strength work can improve force production, trunk stability, and fatigue resistance for harder rides.
Reviews
Tags
StrengthLegsSprintLow CadenceThreshold30-minutevideoGCN Training
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