2h 20m Endurance with Sprint Focus
Primarily endurance workout with targeted sprint development
2h 20m
Duration
Intensity
Training Stress
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Workout Breakdown
Easy Warmup
Light intensity warm-up to prepare the body for exercise
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Duration
5m
mode_heat
Intensity
2
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Power
40% - 55% FTP
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Heart Rate
60% - 65% Max HR
Build Warmup
Gradually increasing intensity to prepare for the main workout
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Duration
5m
mode_heat
Intensity
3
bolt
Power
55% - 70% FTP
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Heart Rate
65% - 75% Max HR
Endurance
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Duration
30m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
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Heart Rate
70% - 80% Max HR
Peak Sprint 40s
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Duration
40s
mode_heat
Intensity
10
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Power
180% - 250% FTP
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Heart Rate
90% - 100% Max HR
Sprint Recovery
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Duration
12m
mode_heat
Intensity
2
bolt
Power
40% - 50% FTP
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Heart Rate
60% - 65% Max HR
Endurance
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Duration
20m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
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Heart Rate
70% - 80% Max HR
Peak Sprint 45s
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Duration
45s
mode_heat
Intensity
10
bolt
Power
170% - 230% FTP
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Heart Rate
90% - 100% Max HR
Sprint Recovery
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Duration
9m
mode_heat
Intensity
2
bolt
Power
40% - 50% FTP
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Heart Rate
60% - 65% Max HR
Endurance
timer
Duration
30m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
favorite
Heart Rate
70% - 80% Max HR
Anaerobic 2m
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Duration
2m
mode_heat
Intensity
10
bolt
Power
120% - 160% FTP
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Heart Rate
90% - 100% Max HR
Long Recovery
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Duration
10m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Endurance
timer
Duration
10m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
favorite
Heart Rate
70% - 80% Max HR
Cool Down
Gradually decreasing intensity to safely end the workout
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Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 65% Max HR