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WorldTour Integration Protocol

Complete integration using micro-intervals, lactate shuttles, and neuromuscular work
1h Duration
10
Intensity
56
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

10sec Form Sprint

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

1min Recovery

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

10sec Form Sprint

Single 10-second maximum cadence form sprint
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Duration 10s
mode_heat
Intensity 10
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Power 120% - 150% FTP
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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
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Intensity 2
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Power 45% - 60% FTP
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Heart Rate 62% - 70% Max HR

30sec @ 115% FTP

Single 30-second effort at 115% FTP - high-intensity micro-interval
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Duration 30s
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Intensity 9
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Power 115% - 115% FTP
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Heart Rate 85% - 95% Max HR

15sec Recovery

15-second active recovery between micro-intervals
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Duration 15s
mode_heat
Intensity 2
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Power 50% - 55% FTP
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Heart Rate 65% - 72% Max HR

30sec @ 115% FTP

Single 30-second effort at 115% FTP - high-intensity micro-interval
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Duration 30s
mode_heat
Intensity 9
bolt
Power 115% - 115% FTP
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Heart Rate 85% - 95% Max HR

15sec Recovery

15-second active recovery between micro-intervals
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Duration 15s
mode_heat
Intensity 2
bolt
Power 50% - 55% FTP
favorite
Heart Rate 65% - 72% Max HR

30sec @ 115% FTP

Single 30-second effort at 115% FTP - high-intensity micro-interval
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 115% - 115% FTP
favorite
Heart Rate 85% - 95% Max HR

15sec Recovery

15-second active recovery between micro-intervals
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Duration 15s
mode_heat
Intensity 2
bolt
Power 50% - 55% FTP
favorite
Heart Rate 65% - 72% Max HR

30sec @ 115% FTP

Single 30-second effort at 115% FTP - high-intensity micro-interval
timer
Duration 30s
mode_heat
Intensity 9
bolt
Power 115% - 115% FTP
favorite
Heart Rate 85% - 95% Max HR

3min Recovery

3-minute active recovery between sets
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Duration 3m
mode_heat
Intensity 3
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Power 50% - 60% FTP
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Heart Rate 65% - 72% Max HR

2min @ 110% FTP

2-minute over-under 'over' portion at 110% FTP
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Duration 2m
mode_heat
Intensity 9
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Power 110% - 110% FTP
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Heart Rate 85% - 92% Max HR

2min @ 95% FTP

2-minute over-under 'under' portion at 95% FTP
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Duration 2m
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Intensity 7
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Power 95% - 95% FTP
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Heart Rate 82% - 89% Max HR

2min @ 110% FTP

2-minute over-under 'over' portion at 110% FTP
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Duration 2m
mode_heat
Intensity 9
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Power 110% - 110% FTP
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Heart Rate 85% - 92% Max HR

2min @ 95% FTP

2-minute over-under 'under' portion at 95% FTP
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Duration 2m
mode_heat
Intensity 7
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Power 95% - 95% FTP
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Heart Rate 82% - 89% Max HR

3min Recovery

3-minute active recovery between sets
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Duration 3m
mode_heat
Intensity 3
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Power 50% - 60% FTP
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Heart Rate 65% - 72% Max HR

4min Force-Velocity @ 55rpm

4-minute low-cadence (55rpm) high-power effort
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Duration 4m
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Intensity 8
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Power 105% - 105% FTP
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Heart Rate 82% - 90% Max HR

Pro Recovery Cooldown

Extended professional cooldown for optimal adaptation
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Duration 15m
mode_heat
Intensity 2
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Power 40% - 55% FTP
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Heart Rate 60% - 68% Max HR