Workouts / Interval
Interval
Race Primers 3
Short priming workout the day before a hard event, using brief high-intensity efforts.
Duration59:00
TSS41
IF0.65
Blocks6
Time59:00
TSS41
IF0.65
Profile
Targets in % FTP
100%50%0%
0:0029:3059:00
Z1 85% · 50 minZ4 10% · 6 minZ6 5% · 3 min
Intervals
6 blocksZ1
Warm-up
20:0055%Repeat 3×
Z4
IntervalNear-threshold steady effort.
2:0095%Z1
Recovery
3:0055%Repeat 6×
Z6
IntervalVery hard but controlled sprint.
0:30140%Z1
Recovery
1:3045%Z1
Cool-down
12:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.