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Force Development Protocol

Maximum force stomps using 12-second efforts with endurance integration
1h 40m Duration
10
Intensity
63
Training stress
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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

12sec Force Stomp

Single 12-second maximum force effort at 50-70rpm
timer
Duration 12s
mode_heat
Intensity 10
bolt
Power 130% - 160% FTP
favorite
Heart Rate 80% - 92% 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

12sec Force Stomp

Single 12-second maximum force effort at 50-70rpm
timer
Duration 12s
mode_heat
Intensity 10
bolt
Power 130% - 160% FTP
favorite
Heart Rate 80% - 92% 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

12sec Force Stomp

Single 12-second maximum force effort at 50-70rpm
timer
Duration 12s
mode_heat
Intensity 10
bolt
Power 130% - 160% FTP
favorite
Heart Rate 80% - 92% 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

12sec Force Stomp

Single 12-second maximum force effort at 50-70rpm
timer
Duration 12s
mode_heat
Intensity 10
bolt
Power 130% - 160% FTP
favorite
Heart Rate 80% - 92% Max HR

10min Lactate Clearance

10-minute lactate clearance at 50-65% FTP
timer
Duration 10m
mode_heat
Intensity 3
bolt
Power 50% - 65% FTP
favorite
Heart Rate 65% - 72% 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

12sec Force Stomp

Single 12-second maximum force effort at 50-70rpm
timer
Duration 12s
mode_heat
Intensity 10
bolt
Power 130% - 160% FTP
favorite
Heart Rate 80% - 92% 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

12sec Force Stomp

Single 12-second maximum force effort at 50-70rpm
timer
Duration 12s
mode_heat
Intensity 10
bolt
Power 130% - 160% FTP
favorite
Heart Rate 80% - 92% 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

12sec Force Stomp

Single 12-second maximum force effort at 50-70rpm
timer
Duration 12s
mode_heat
Intensity 10
bolt
Power 130% - 160% FTP
favorite
Heart Rate 80% - 92% 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

12sec Force Stomp

Single 12-second maximum force effort at 50-70rpm
timer
Duration 12s
mode_heat
Intensity 10
bolt
Power 130% - 160% FTP
favorite
Heart Rate 80% - 92% 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