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1h 30m Comprehensive Skills Training

A thorough workout covering all essential cycling skills
1h 30m Duration
10
Intensity
61
Training stress
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Workout Segments

Easy Warmup

Light intensity warm-up to prepare the body for exercise
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Duration 5m
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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
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Intensity 3
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Power 55% - 70% FTP
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Heart Rate 65% - 75% Max HR

Skills Prep Warmup

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

Single Leg Drills

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Duration 6m
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Intensity 3
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Power 50% - 65% FTP
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Heart Rate 65% - 80% Max HR

Recovery

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Duration 3m
mode_heat
Intensity 2
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Power 40% - 55% FTP
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Heart Rate 60% - 70% Max HR

Pedal Smoothness Drills

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Duration 5m
mode_heat
Intensity 4
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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
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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
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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

Low Cadence 60rpm

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Duration 5m
mode_heat
Intensity 5
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Power 75% - 85% 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

Accelerations

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Duration 5m
mode_heat
Intensity 9
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Power 65% - 120% FTP
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Heart Rate 70% - 95% Max HR

Recovery

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Duration 3m
mode_heat
Intensity 2
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Power 40% - 55% FTP
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Heart Rate 60% - 70% Max HR

Sprint Spinups

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Duration 4m
mode_heat
Intensity 9
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Power 60% - 120% FTP
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Heart Rate 70% - 95% Max HR

Recovery

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Duration 3m
mode_heat
Intensity 2
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Power 40% - 55% FTP
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Heart Rate 60% - 70% Max HR

Attacks and Recoveries

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Duration 6m
mode_heat
Intensity 10
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Power 65% - 140% FTP
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Heart Rate 75% - 100% Max HR

Long Recovery

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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% - 70% Max HR

Endurance

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Duration 10m
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Intensity 4
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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
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Power 40% - 55% FTP
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Heart Rate 60% - 65% Max HR