Workouts / Interval
Interval
20 Mins Sprint Into The Effort
A 20-minute workout with short intense sprints into longer endurance efforts to get you over climbs and pushing on again.
Duration20:00
TSS27
IF0.90
Blocks14
Time20:00
TSS27
IF0.90
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 5% · 1 minZ2 33% · 7 minZ3 5% · 1 minZ4 45% · 9 minZ5 5% · 1 minZ6 8% · 2 min
Intervals
14 blocksZ2
Warm-upEffort 3/10
2:0065%Z3
Warm-upEffort 5/10
1:0085%Z5
IntervalEffort 8/10
0:30110%Z4
IntervalEffort 6/10
3:0092%Z2
RecoveryEffort 3/10
2:0065%Z6
IntervalEffort 9/10
0:30125%Z4
IntervalEffort 7/10
3:00100%Z2
RecoveryEffort 3/10
2:0065%Z6
IntervalEffort 9/10
0:30125%Z2
RecoveryEffort 3/10
0:3065%Z5
IntervalEffort 8/10
0:30110%Z6
IntervalEffort 10/10
0:30150%Z4
IntervalEffort 7/10
3:00100%Z1
Cool-downEffort 1/10
1:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
sprintenduranceclimbingshort workoutGCNvideoGCN Training
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