1h 20m Over-Under Intervals
Challenging intervals that alternate between just below and just above threshold
1h 20m
Duration
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
Ramp Warmup
timer
Duration
10m
mode_heat
Intensity
4
bolt
Power
55% - 88% FTP
favorite
Heart Rate
65% - 85% Max HR
Overunder 16m
timer
Duration
16m
mode_heat
Intensity
8
bolt
Power
90% - 110% FTP
favorite
Heart Rate
88% - 100% Max HR
Recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Overunder 12min
timer
Duration
12m
mode_heat
Intensity
8
bolt
Power
90% - 110% FTP
favorite
Heart Rate
88% - 100% Max HR
Recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 70% Max HR
Overunder 8min
timer
Duration
8m
mode_heat
Intensity
8
bolt
Power
90% - 110% FTP
favorite
Heart Rate
88% - 100% 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