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Big Gear Power Development

20-second big gear sprints using segments with endurance integration
1h 45m Duration
10
Intensity
72
Training stress
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Workout Segments

Race Prep Warmup

Intensive pre-race warmup with opener efforts
timer
Duration 20m
mode_heat
Intensity 4
bolt
Power 55% - 110% FTP
favorite
Heart Rate 70% - 88% Max HR

20sec Big Gear Sprint

Single 20-second big gear sprint building to 110+ rpm
timer
Duration 20s
mode_heat
Intensity 10
bolt
Power 115% - 140% FTP
favorite
Heart Rate 82% - 95% Max HR

2min Recovery

2-minute active recovery between intervals
timer
Duration 2m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

20sec Big Gear Sprint

Single 20-second big gear sprint building to 110+ rpm
timer
Duration 20s
mode_heat
Intensity 10
bolt
Power 115% - 140% FTP
favorite
Heart Rate 82% - 95% Max HR

2min Recovery

2-minute active recovery between intervals
timer
Duration 2m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

20sec Big Gear Sprint

Single 20-second big gear sprint building to 110+ rpm
timer
Duration 20s
mode_heat
Intensity 10
bolt
Power 115% - 140% FTP
favorite
Heart Rate 82% - 95% Max HR

2min Recovery

2-minute active recovery between intervals
timer
Duration 2m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

20sec Big Gear Sprint

Single 20-second big gear sprint building to 110+ rpm
timer
Duration 20s
mode_heat
Intensity 10
bolt
Power 115% - 140% FTP
favorite
Heart Rate 82% - 95% Max HR

8min Skill Development

8-minute extended skill work and movement quality
timer
Duration 8m
mode_heat
Intensity 2
bolt
Power 45% - 60% FTP
favorite
Heart Rate 62% - 70% Max HR

Pro Zone 2 Block 45min

45-minute professional Zone 2 targeting lactate clearance
timer
Duration 45m
mode_heat
Intensity 4
bolt
Power 65% - 75% FTP
favorite
Heart Rate 70% - 78% Max HR

20sec Big Gear Sprint

Single 20-second big gear sprint building to 110+ rpm
timer
Duration 20s
mode_heat
Intensity 10
bolt
Power 115% - 140% FTP
favorite
Heart Rate 82% - 95% Max HR

2min Recovery

2-minute active recovery between intervals
timer
Duration 2m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

20sec Big Gear Sprint

Single 20-second big gear sprint building to 110+ rpm
timer
Duration 20s
mode_heat
Intensity 10
bolt
Power 115% - 140% FTP
favorite
Heart Rate 82% - 95% Max HR

2min Recovery

2-minute active recovery between intervals
timer
Duration 2m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

20sec Big Gear Sprint

Single 20-second big gear sprint building to 110+ rpm
timer
Duration 20s
mode_heat
Intensity 10
bolt
Power 115% - 140% FTP
favorite
Heart Rate 82% - 95% Max HR

2min Recovery

2-minute active recovery between intervals
timer
Duration 2m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

20sec Big Gear Sprint

Single 20-second big gear sprint building to 110+ rpm
timer
Duration 20s
mode_heat
Intensity 10
bolt
Power 115% - 140% FTP
favorite
Heart Rate 82% - 95% 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