Workouts / Interval
Interval
New Year Spin: Get Back To Cycling!
After a couple of weeks off the bike, this is a perfect intense session to kick-start your cycling fitness for 2024!
Duration30:00
TSS37
IF0.86
Blocks26
Time30:00
TSS37
IF0.86
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 30% · 9 minZ2 23% · 7 minZ3 3% · 1 minZ4 23% · 7 minZ5 5% · 2 minZ6 15% · 5 min
Intervals
26 blocksZ1
Warm-up
1:0045%Z2
Warm-up
0:3075%Z1
Warm-up
1:0055%Z2
Warm-up
0:3075%Z1
Warm-up
2:0055%Z4
Interval
0:30100%Z3
Interval
0:3085%Z4
Interval
1:00100%Z6
Interval
0:30125%Z1
Recovery
2:0055%Z5
Interval
1:00110%Z3
Interval
0:3085%Z5
Interval
0:30110%Z2
Recovery
2:0065%Z4
Interval
3:00100%Z6
Interval
2:00125%Z2
Recovery
2:0065%Z4
Interval
0:30100%Z6
Interval
0:30125%Z4
Interval
1:00100%Z2
Recovery
2:0065%Repeat 2×
Z4
Interval
0:30100%Z6
Interval
0:30125%Z1
Recovery
1:0055%Z6
Interval
0:30150%Z1
Cool-down
2:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.