1h 25m Complete Skills Development
A comprehensive workout developing all aspects of speed and pedaling skills
1h 25m
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
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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
Skills Prep Warmup
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Duration
10m
mode_heat
Intensity
4
bolt
Power
55% - 80% FTP
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Heart Rate
65% - 80% Max HR
Pedal Smoothness Drills
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Duration
5m
mode_heat
Intensity
4
bolt
Power
60% - 75% FTP
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Heart Rate
70% - 85% Max HR
Recovery
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Duration
3m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
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Heart Rate
60% - 70% Max HR
High Cadence 110rpm
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Duration
3m
mode_heat
Intensity
4
bolt
Power
60% - 75% FTP
favorite
Heart Rate
70% - 85% Max HR
Recovery
timer
Duration
3m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Low Cadence 60rpm
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Duration
5m
mode_heat
Intensity
5
bolt
Power
75% - 85% FTP
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Heart Rate
70% - 85% Max HR
Recovery
timer
Duration
3m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Cadence Shifts
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Duration
5m
mode_heat
Intensity
4
bolt
Power
65% - 85% FTP
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Heart Rate
70% - 90% Max HR
Recovery
timer
Duration
3m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Accelerations
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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
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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
Endurance
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Duration
10m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
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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