Endurance Fartlek Play
Swedish 'speed play' adapted for endurance. Variable intensities teach adaptability and make training engaging and fun.
1h 20m
Duration
Workout Segments
Progressive Warmup
Progressive warm-up building from Zone 1 to Zone 2
timer
Duration
10m
mode_heat
Intensity
3
bolt
Power
45% - 70% FTP
favorite
Heart Rate
60% - 75% Max HR
Variable 10min
Extended variable intensity with surges and recoveries
timer
Duration
10m
mode_heat
Intensity
4
bolt
Power
65% - 95% FTP
favorite
Heart Rate
70% - 88% Max HR
Active Recovery 5min
Very easy spinning for recovery between efforts
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
45% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR
Aerobic Base 25min
Solid aerobic base building effort
timer
Duration
25m
mode_heat
Intensity
4
bolt
Power
65% - 75% FTP
favorite
Heart Rate
68% - 78% Max HR
Variable 5min
Variable intensity play - changing efforts every 30-60 seconds
timer
Duration
5m
mode_heat
Intensity
4
bolt
Power
65% - 95% FTP
favorite
Heart Rate
70% - 88% Max HR
Active Recovery 5min
Very easy spinning for recovery between efforts
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
45% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR
Variable 10min
Extended variable intensity with surges and recoveries
timer
Duration
10m
mode_heat
Intensity
4
bolt
Power
65% - 95% FTP
favorite
Heart Rate
70% - 88% Max HR
Recovery Cooldown
Extended recovery-pace cooldown for better adaptation
timer
Duration
10m
mode_heat
Intensity
2
bolt
Power
35% - 50% FTP
favorite
Heart Rate
55% - 65% Max HR