Workouts / Interval
Interval
45 Minute Un-Paced Efforts
This workout, led by Manon, is 45 minutes of un-paced efforts: just go flat out! This brutal session comes with music so you can train along to Manon's beats!
Duration45:00
TSS48
IF0.80
Blocks18
Time45:00
TSS48
IF0.80
Profile
Targets in % FTP
100%50%0%
0:0022:3045:00
Z1 37% · 17 minZ2 22% · 10 minZ3 13% · 6 minZ4 7% · 3 minZ5 21% · 10 min
Intervals
18 blocksZ1
Warm-up
3:0055%Z2
Warm-up
2:0065%Z1
Warm-up
1:0055%Z2
Warm-up
2:0075%Z3
Warm-up
3:0085%Z5
Interval
0:30110%Z1
Recovery
0:3045%Z2
Interval
2:0065%Z3
Interval
3:0085%Z2
Interval
2:0065%Z4
Interval
1:0092%Repeat 2×
Z5
Interval
3:00120%Z1
Recovery
4:0045%Z5
Interval
3:00120%Z1
Recovery
2:0045%Z2
Interval
2:0065%Z4
Interval
2:0092%Z1
Cool-down
2:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.