VeloVostra: Your Personalised Cycling Training Plan

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Climbing Race Finale

Climbing race simulation using climbing attack segments

50m Duration

Intensity

Training stress

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Workout Segments

Race Prep Warmup

Intensive pre-race warmup with opener efforts

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Duration 20m

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Intensity 4

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Power 55% - 110% FTP

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Heart Rate 70% - 88% Max HR

15sec Climbing Attack

Single 15-second climbing attack at 120% FTP

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Duration 15s

mode_heat

Intensity 10

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Power 120% - 120% FTP

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Heart Rate 85% - 95% Max HR

1min Recovery

1-minute active recovery between intervals

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Duration 1m

mode_heat

Intensity 3

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Power 50% - 60% FTP

favorite

Heart Rate 65% - 72% Max HR

15sec Climbing Attack

Single 15-second climbing attack at 120% FTP

timer

Duration 15s

mode_heat

Intensity 10

bolt

Power 120% - 120% FTP

favorite

Heart Rate 85% - 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

15sec Climbing Attack

Single 15-second climbing attack at 120% FTP

timer

Duration 15s

mode_heat

Intensity 10

bolt

Power 120% - 120% FTP

favorite

Heart Rate 85% - 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

15sec Climbing Attack

Single 15-second climbing attack at 120% FTP

timer

Duration 15s

mode_heat

Intensity 10

bolt

Power 120% - 120% FTP

favorite

Heart Rate 85% - 95% 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

20sec Climbing Attack

Single 20-second climbing attack at 125% FTP

timer

Duration 20s

mode_heat

Intensity 10

bolt

Power 125% - 125% FTP

favorite

Heart Rate 85% - 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

20sec Climbing Attack

Single 20-second climbing attack at 125% FTP

timer

Duration 20s

mode_heat

Intensity 10

bolt

Power 125% - 125% FTP

favorite

Heart Rate 85% - 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

20sec Climbing Attack

Single 20-second climbing attack at 125% FTP

timer

Duration 20s

mode_heat

Intensity 10

bolt

Power 125% - 125% FTP

favorite

Heart Rate 85% - 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

20sec Climbing Attack

Single 20-second climbing attack at 125% FTP

timer

Duration 20s

mode_heat

Intensity 10

bolt

Power 125% - 125% FTP

favorite

Heart Rate 85% - 95% 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

15sec Climbing Attack

Single 15-second climbing attack at 120% FTP

timer

Duration 15s

mode_heat

Intensity 10

bolt

Power 120% - 120% FTP

favorite

Heart Rate 85% - 95% Max HR

30sec Recovery

30-second active recovery between efforts

timer

Duration 30s

mode_heat

Intensity 3

bolt

Power 50% - 60% FTP

favorite

Heart Rate 65% - 72% Max HR

20sec Climbing Attack

Single 20-second climbing attack at 125% FTP

timer

Duration 20s

mode_heat

Intensity 10

bolt

Power 125% - 125% FTP

favorite

Heart Rate 85% - 95% Max HR

30sec Recovery

30-second active recovery between efforts

timer

Duration 30s

mode_heat

Intensity 3

bolt

Power 50% - 60% FTP

favorite

Heart Rate 65% - 72% Max HR

15sec Climbing Attack

Single 15-second climbing attack at 120% FTP

timer

Duration 15s

mode_heat

Intensity 10

bolt

Power 120% - 120% FTP

favorite

Heart Rate 85% - 95% Max HR

30sec Recovery

30-second active recovery between efforts

timer

Duration 30s

mode_heat

Intensity 3

bolt

Power 50% - 60% FTP

favorite

Heart Rate 65% - 72% Max HR

20sec Climbing Attack

Single 20-second climbing attack at 125% FTP

timer

Duration 20s

mode_heat

Intensity 10

bolt

Power 125% - 125% FTP

favorite

Heart Rate 85% - 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