Go to workouts

1h 10m Speed Technique

Focus on the technical aspects of generating and maintaining speed
1h 10m Duration
10
Intensity
55
Training stress
Download Workout Files

Please log in to download .FIT and .ZWO files for this workout.

Log in Register

Workout Segments

Easy Warmup

Light intensity warm-up to prepare the body for exercise
timer
Duration 5m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
favorite
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
favorite
Heart Rate 65% - 75% Max HR

Skills Prep Warmup

timer
Duration 10m
mode_heat
Intensity 4
bolt
Power 55% - 80% FTP
favorite
Heart Rate 65% - 80% Max HR

Accelerations

timer
Duration 5m
mode_heat
Intensity 9
bolt
Power 65% - 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

Standing Starts

timer
Duration 5m
mode_heat
Intensity 10
bolt
Power 70% - 150% FTP
favorite
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

timer
Duration 6m
mode_heat
Intensity 9
bolt
Power 70% - 130% FTP
favorite
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