Block Intervals - Short
Block interval session featuring repeated sets of sustained efforts with brief recoveries. Develops aerobic capacity and teaches your body to maintain power under accumulating fatigue. An efficient, high-quality workout for building fitness without excessive volume.
55m
Duration
Intensity
Training Stress
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Workout Breakdown
Activation Warmup
Short warm-up
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Duration
5m
mode_heat
Intensity
4
bolt
Power
50% - 85% FTP
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Heart Rate
65% - 80% Max HR
Sweet Spot 15min
Extended sweet spot for threshold adaptation
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Duration
15m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
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Heart Rate
80% - 90% Max HR
Active Recovery 5min
Very easy spinning for recovery
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Duration
5m
mode_heat
Intensity
2
bolt
Power
45% - 55% FTP
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Heart Rate
60% - 68% Max HR
Sweet Spot 12min
timer
Duration
12m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
favorite
Heart Rate
85% - 92% Max HR
Active Recovery 5min
Very easy spinning for recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
45% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR
Sweet Spot 10min
timer
Duration
10m
mode_heat
Intensity
7
bolt
Power
88% - 94% FTP
favorite
Heart Rate
85% - 95% Max HR
Active Recovery 5min
Very easy spinning for recovery
timer
Duration
5m
mode_heat
Intensity
2
bolt
Power
45% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR