Workouts / Interval
Interval
Olympic Pursuit Efforts
An intense 30-minute indoor workout session based on the track cycling pursuit, building up towards a final four-minute 10 out of 10 effort.
Duration30:00
TSS37
IF0.86
Blocks11
Time30:00
TSS37
IF0.86
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 23% · 7 minZ2 13% · 4 minZ3 17% · 5 minZ4 30% · 9 minZ5 17% · 5 min
Intervals
11 blocksZ1
Warm-up2/10 RPE
2:0055%Z2
Warm-up3/10 RPE
2:0065%Z4
Interval6/10 RPE
2:0092%Z2
Recovery4/10 RPE
2:0075%Z3
Interval5/10 RPE
5:0085%Z4
Interval6/10 RPE
4:0092%Z4
Interval7/10 RPE
3:00100%Z5
Interval8/10 RPE
1:00110%Z1
Recovery1/10 RPE
3:0045%Z5
Interval10/10 RPE Pursuit Effort
4:00120%Z1
Cool-down2/10 RPE
2:0055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.