Workouts / Interval
Interval
In And Out, Shake It All About!
A quick 14 minute session that will have you up and down, in and out of the saddle. With a focus on Cadence, this session will get your blood pumping and teach you valuable skills.
Duration14:00
TSS15
IF0.80
Blocks4
Time14:00
TSS15
IF0.80
Profile
Targets in % FTP
100%50%0%
0:007:0014:00
Z1 36% · 5 minZ3 43% · 6 minZ4 21% · 3 min
Intervals
4 blocksZ1
Warm-upWarm up gradually, spinning the legs comfortably
3:0055%Repeat 6×
Z4
IntervalOut of the saddle, standing climb/effort
0:30105%Z3
IntervalBack in the saddle, smooth high cadence
1:0085%Z1
Cool-downEasy spin down to recover
2:0050%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.