Workouts / Strength
Strength
Force & Velocity Mix
Alternates heavy low-cadence efforts with fast-leg neuromuscular spins, reflecting modern sprint prep.
Duration1:16:00
TSS57
IF0.67
Blocks7
Time1:16:00
TSS57
IF0.67
Profile
Targets in % FTP
100%50%0%
0:0038:001:16:00
Z1 79% · 60 minZ4 16% · 12 minZ6 5% · 4 min
Intervals
7 blocksZ1
Warm-up
10:0055%Repeat 4×
Z4
IntervalSeated 55–65 rpm, strong force.
3:0095%Z1
Recovery
3:0055%Repeat 5×
Z6
IntervalVery fast spin, smooth not stompy.
0:12140%Z1
Recovery
0:4845%Z1
Recovery
3:0055%Z1
Cool-down
10:0045%What it trains
Cycling-specific strength work can improve force production, trunk stability, and fatigue resistance for harder rides.