Integrated Neuromuscular System
Complete neuromuscular integration using all sprint patterns with endurance
1h 45m
Duration
Intensity
Training Stress
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Workout Breakdown
Race Prep Warmup
Intensive pre-race warmup with opener efforts
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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
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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
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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
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Duration
5m
mode_heat
Intensity
2
bolt
Power
45% - 60% FTP
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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
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Duration
45m
mode_heat
Intensity
4
bolt
Power
65% - 75% FTP
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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