TT Cruiser Intervals
Time trial specific training alternating 5min at 92% FTP / 5min at 97% FTP at TT cadence (85-95 rpm). Develops TT-specific power patterns.
1h 20m
Duration
Workout Segments
Pro Team Warmup
Progressive WorldTour team warmup with neuromuscular activation
timer
Duration
15m
mode_heat
Intensity
4
bolt
Power
50% - 85% FTP
favorite
Heart Rate
65% - 80% Max HR
TT Cruiser Interval
Alternating 5min at 92% FTP / 5min at 97% FTP at TT cadence
timer
Duration
10m
mode_heat
Intensity
7
bolt
Power
92% - 97% FTP
favorite
Heart Rate
82% - 88% Max HR
Lactate Clearance Recovery
Active recovery at 50-65% FTP for lactate clearance
timer
Duration
10m
mode_heat
Intensity
3
bolt
Power
50% - 65% FTP
favorite
Heart Rate
65% - 72% Max HR
TT Cruiser Interval
Alternating 5min at 92% FTP / 5min at 97% FTP at TT cadence
timer
Duration
10m
mode_heat
Intensity
7
bolt
Power
92% - 97% FTP
favorite
Heart Rate
82% - 88% Max HR
Lactate Clearance Recovery
Active recovery at 50-65% FTP for lactate clearance
timer
Duration
10m
mode_heat
Intensity
3
bolt
Power
50% - 65% FTP
favorite
Heart Rate
65% - 72% Max HR
TT Cruiser Interval
Alternating 5min at 92% FTP / 5min at 97% FTP at TT cadence
timer
Duration
10m
mode_heat
Intensity
7
bolt
Power
92% - 97% FTP
favorite
Heart Rate
82% - 88% Max HR
Pro Recovery Cooldown
Extended professional cooldown for optimal adaptation
timer
Duration
15m
mode_heat
Intensity
2
bolt
Power
40% - 55% FTP
favorite
Heart Rate
60% - 68% Max HR