Go to workouts

Integrated Neuromuscular System

Complete neuromuscular integration using all sprint patterns with endurance
1h 45m Duration
10
Intensity
74
Training stress
Download Workout Files

Please log in to download .FIT and .ZWO files for this workout.

Log in Register

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

10sec Form Sprint

Single 10-second maximum cadence form sprint
timer
Duration 10s
mode_heat
Intensity 10
bolt
Power 120% - 150% FTP
favorite
Heart Rate 80% - 95% Max HR

1min Recovery

1-minute active recovery between intervals
timer
Duration 1m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

10sec Form Sprint

Single 10-second maximum cadence form sprint
timer
Duration 10s
mode_heat
Intensity 10
bolt
Power 120% - 150% FTP
favorite
Heart Rate 80% - 95% Max HR

1min Recovery

1-minute active recovery between intervals
timer
Duration 1m
mode_heat
Intensity 3
bolt
Power 50% - 60% FTP
favorite
Heart Rate 65% - 72% Max HR

10sec Form Sprint

Single 10-second maximum cadence form sprint
timer
Duration 10s
mode_heat
Intensity 10
bolt
Power 120% - 150% FTP
favorite
Heart Rate 80% - 95% Max HR

5min Skill Development

5-minute skill work with single-leg drills and cadence
timer
Duration 5m
mode_heat
Intensity 2
bolt
Power 45% - 60% FTP
favorite
Heart Rate 62% - 70% 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

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

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