2h 15m Race Simulation with Skills
A race-like experience with targeted skills development
2h 15m
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
20m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
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Heart Rate
70% - 80% Max HR
Paceline Simulation
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Duration
8m
mode_heat
Intensity
7
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Power
70% - 100% FTP
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Heart Rate
75% - 90% 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
Endurance
timer
Duration
20m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
favorite
Heart Rate
70% - 80% Max HR
Attacks and Recoveries
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Duration
6m
mode_heat
Intensity
10
bolt
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
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Endurance
timer
Duration
20m
mode_heat
Intensity
4
bolt
Power
56% - 75% FTP
favorite
Heart Rate
70% - 80% Max HR
Jumps and Sprints
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Duration
5m
mode_heat
Intensity
10
bolt
Power
70% - 180% FTP
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Heart Rate
80% - 100% Max HR
Long Recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Endurance
timer
Duration
30m
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