Workouts / Interval
Interval
40 Minute Aerobic Efforts With Max Sprints
This session is a mixture of aerobic efforts and sprints and should really help your riding - whether you're looking to just get fitter on the bike or develop that race winning kick!
Duration40:00
TSS59
IF0.94
Blocks9
Time40:00
TSS59
IF0.94
Profile
Targets in % FTP
100%50%0%
0:0020:0040:00
Z1 30% · 12 minZ3 15% · 6 minZ5 50% · 20 minZ6 5% · 2 min
Intervals
9 blocksZ3
Ramp up5 mins ramp warm up (3-7/10)
5:0065–100%Repeat 4×
Z5
Interval4 mins threshold (8/10)
4:00110%Z6
Interval30s Max! (10/10)
0:30150%Z1
Recovery30s Easy recovery (1/10)
0:3045%Z1
Recovery5 Mins easy extra recovery (1/10)
5:0045%Z5
Interval2 Mins Hard! (8/10)
2:00110%Z3
Interval1 Min steady (5/10)
1:0085%Z5
Interval2 Mins Hard! (8/10)
2:00110%Z1
Cool-down5 Mins easy cool down (1/10)
5:0045%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
AerobicSprintsThresholdHIITvideoGCN Training
More like this