1h 10m Speed Technique
Focus on the technical aspects of generating and maintaining speed
1h 10m
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
bolt
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
timer
Duration
5m
mode_heat
Intensity
3
bolt
Power
55% - 70% FTP
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Heart Rate
65% - 75% Max HR
Skills Prep Warmup
timer
Duration
10m
mode_heat
Intensity
4
bolt
Power
55% - 80% FTP
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Heart Rate
65% - 80% Max HR
Accelerations
timer
Duration
5m
mode_heat
Intensity
9
bolt
Power
65% - 120% FTP
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Heart Rate
70% - 95% Max HR
Recovery
timer
Duration
3m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Standing Starts
timer
Duration
5m
mode_heat
Intensity
10
bolt
Power
70% - 150% FTP
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Heart Rate
75% - 95% Max HR
Long Recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Flying 6m Prep
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Duration
6m
mode_heat
Intensity
9
bolt
Power
70% - 130% FTP
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Heart Rate
75% - 95% Max HR
Long Recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Sprint Spinups
timer
Duration
4m
mode_heat
Intensity
9
bolt
Power
60% - 120% FTP
favorite
Heart Rate
70% - 95% Max HR
Recovery
timer
Duration
3m
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
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 65% Max HR