Strength-Endurance Integration
Strength training principles applied to cycling. Develops muscular endurance through resistance-based cycling protocols.
1h 45m
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
Force-Velocity Climb
Low-cadence (50rpm) high-power on climbs - neuromuscular + endurance
timer
Duration
6m
mode_heat
Intensity
8
bolt
Power
95% - 110% FTP
favorite
Heart Rate
80% - 90% Max HR
Skill Recovery Block
Active recovery with single-leg drills and cadence work
timer
Duration
8m
mode_heat
Intensity
2
bolt
Power
45% - 60% FTP
favorite
Heart Rate
62% - 70% Max HR
Force-Velocity Climb
Low-cadence (50rpm) high-power on climbs - neuromuscular + endurance
timer
Duration
6m
mode_heat
Intensity
8
bolt
Power
95% - 110% FTP
favorite
Heart Rate
80% - 90% 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
Pro Zone 2 Block
Challenging Zone 2 targeting lactate clearance and mitochondrial adaptation
timer
Duration
45m
mode_heat
Intensity
4
bolt
Power
65% - 75% FTP
favorite
Heart Rate
70% - 78% 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