Workouts / Interval
Interval
50 Mins Aerobic Efforts - Drop Ollie Like A Boss!
A session to work on your aerobic base with sweetspot efforts, then finishing with minute-long power intervals to boost your fitness.
Duration50:30
TSS66
IF0.89
Blocks19
Time50:30
TSS66
IF0.89
Profile
Targets in % FTP
100%50%0%
0:0025:1550:30
Z1 34% · 17 minZ2 12% · 6 minZ3 6% · 3 minZ4 32% · 16 minZ5 6% · 3 minZ6 11% · 6 min
Intervals
19 blocksZ1
Warm-up
1:0045%Z2
Warm-up
2:0065%Z2
Warm-up
1:0075%Z1
Recovery
2:0045%Z2
Interval
3:0075%Z3
Interval
3:0085%Z4
Interval
3:0092%Z5
Interval
3:00110%Z1
Recovery
2:0045%Z4
Interval
6:0092%Z4
Interval
6:00100%Z1
Recovery
2:0045%Repeat 2×
Z6
Interval
1:00150%Z1
Recovery
3:0045%Repeat 2×
Z6
Interval
1:00150%Z1
Recovery
0:3045%Z4
Interval
1:00100%Z6
Interval
1:30150%Z1
Cool-down
3:0045%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
AerobicSweetspotThresholdGCNvideoGCN Training
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