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 upRamp warm up (3-7/10)
5:0065–100%Repeat 4×
Z5
IntervalThreshold (8/10)
4:00110%Z6
IntervalMax sprint! (10/10)
0:30150%Z1
RecoveryEasy recovery (1/10)
0:3045%Z1
RecoveryEasy extra recovery (1/10)
5:0045%Z5
IntervalHard effort (8/10)
2:00110%Z3
IntervalSteady effort (5/10)
1:0085%Z5
IntervalHard effort (8/10)
2:00110%Z1
Cool-downEasy 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
AerobicSprintThresholdHIITvideoGCN Training
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