Workouts / Strength
Strength
15 Minute Strength Workout
Build your strength and power on the bike, with 3 blocks of high and low cadence power.
Duration15:00
TSS18
IF0.85
Blocks11
Time15:00
TSS18
IF0.85
Profile
Targets in % FTP
100%50%0%
0:007:3015:00
Z1 40% · 6 minZ4 30% · 5 minZ5 30% · 5 min
Intervals
11 blocksZ1
Warm-upRPE 2/10
2:0055%Repeat 2×
Z5
IntervalRPE 8/10
1:00110%Z4
IntervalRPE 6/10
1:0092%Z5
IntervalRPE 8/10
0:30110%Z4
IntervalRPE 6/10
0:3092%Z1
RecoveryRPE 2/10
1:0055%Z5
IntervalRPE 8/10
1:00110%Z4
IntervalRPE 6/10
1:0092%Z5
IntervalRPE 8/10
0:30110%Z4
IntervalRPE 6/10
0:3092%Z1
Cool-downRPE 2/10
2:0055%What it trains
Cycling-specific strength work can improve force production, trunk stability, and fatigue resistance for harder rides.