Intense 1:1 Over-Under
High-intensity lactate shuttle with 1min segments: 4 x (1min @ 108-112% + 1min @ 90-95%)
1h 10m
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
1min @ 108% FTP
1-minute over-under 'over' portion at 108% FTP
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
108% - 108% FTP
favorite
Heart Rate
85% - 92% Max HR
2min @ 90% FTP
2-minute over-under 'under' portion at 90% FTP
timer
Duration
2m
mode_heat
Intensity
6
bolt
Power
90% - 90% FTP
favorite
Heart Rate
80% - 87% Max HR
1min @ 108% FTP
1-minute over-under 'over' portion at 108% FTP
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
108% - 108% FTP
favorite
Heart Rate
85% - 92% Max HR
2min @ 90% FTP
2-minute over-under 'under' portion at 90% FTP
timer
Duration
2m
mode_heat
Intensity
6
bolt
Power
90% - 90% FTP
favorite
Heart Rate
80% - 87% Max HR
1min @ 108% FTP
1-minute over-under 'over' portion at 108% FTP
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
108% - 108% FTP
favorite
Heart Rate
85% - 92% Max HR
2min @ 90% FTP
2-minute over-under 'under' portion at 90% FTP
timer
Duration
2m
mode_heat
Intensity
6
bolt
Power
90% - 90% FTP
favorite
Heart Rate
80% - 87% Max HR
1min @ 108% FTP
1-minute over-under 'over' portion at 108% FTP
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
108% - 108% FTP
favorite
Heart Rate
85% - 92% Max HR
2min @ 90% FTP
2-minute over-under 'under' portion at 90% FTP
timer
Duration
2m
mode_heat
Intensity
6
bolt
Power
90% - 90% FTP
favorite
Heart Rate
80% - 87% Max HR
5min Recovery
5-minute active recovery between sets
timer
Duration
5m
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
favorite
Heart Rate
65% - 72% Max HR
1min @ 112% FTP
1-minute over-under 'over' portion at 112% FTP
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
112% - 112% FTP
favorite
Heart Rate
85% - 94% Max HR
2min @ 95% FTP
2-minute over-under 'under' portion at 95% FTP
timer
Duration
2m
mode_heat
Intensity
7
bolt
Power
95% - 95% FTP
favorite
Heart Rate
82% - 89% Max HR
1min @ 112% FTP
1-minute over-under 'over' portion at 112% FTP
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
112% - 112% FTP
favorite
Heart Rate
85% - 94% Max HR
2min @ 95% FTP
2-minute over-under 'under' portion at 95% FTP
timer
Duration
2m
mode_heat
Intensity
7
bolt
Power
95% - 95% FTP
favorite
Heart Rate
82% - 89% Max HR
1min @ 112% FTP
1-minute over-under 'over' portion at 112% FTP
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
112% - 112% FTP
favorite
Heart Rate
85% - 94% Max HR
2min @ 95% FTP
2-minute over-under 'under' portion at 95% FTP
timer
Duration
2m
mode_heat
Intensity
7
bolt
Power
95% - 95% FTP
favorite
Heart Rate
82% - 89% Max HR
1min @ 112% FTP
1-minute over-under 'over' portion at 112% FTP
timer
Duration
1m
mode_heat
Intensity
9
bolt
Power
112% - 112% FTP
favorite
Heart Rate
85% - 94% Max HR
2min @ 95% FTP
2-minute over-under 'under' portion at 95% FTP
timer
Duration
2m
mode_heat
Intensity
7
bolt
Power
95% - 95% FTP
favorite
Heart Rate
82% - 89% Max HR
3min Recovery
3-minute active recovery between sets
timer
Duration
3m
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
favorite
Heart Rate
65% - 72% Max HR
2min @ 105% FTP
2-minute over-under 'over' portion at 105% FTP
timer
Duration
2m
mode_heat
Intensity
8
bolt
Power
105% - 105% FTP
favorite
Heart Rate
85% - 92% Max HR
2min @ 90% FTP
2-minute over-under 'under' portion at 90% FTP
timer
Duration
2m
mode_heat
Intensity
6
bolt
Power
90% - 90% FTP
favorite
Heart Rate
80% - 87% Max HR
2min @ 105% FTP
2-minute over-under 'over' portion at 105% FTP
timer
Duration
2m
mode_heat
Intensity
8
bolt
Power
105% - 105% FTP
favorite
Heart Rate
85% - 92% Max HR
2min @ 90% FTP
2-minute over-under 'under' portion at 90% FTP
timer
Duration
2m
mode_heat
Intensity
6
bolt
Power
90% - 90% FTP
favorite
Heart Rate
80% - 87% 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