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3h 25m Complete Road Race Skills

A thorough preparation for road racing with all necessary skills
3h 25m Duration
10
Intensity
152
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
mode_heat
Intensity 3
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Power 55% - 70% FTP
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Heart Rate 65% - 75% Max HR

Endurance

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Duration 1h
mode_heat
Intensity 4
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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

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Duration 40m
mode_heat
Intensity 4
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Power 56% - 75% FTP
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Heart Rate 70% - 80% Max HR

Attacks and Recoveries

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Duration 6m
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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
bolt
Power 40% - 55% FTP
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Heart Rate 60% - 70% Max HR

Endurance

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Duration 40m
mode_heat
Intensity 4
bolt
Power 56% - 75% FTP
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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

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Duration 5m
mode_heat
Intensity 2
bolt
Power 40% - 55% FTP
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Heart Rate 60% - 70% 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

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
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Heart Rate 60% - 65% Max HR