WorldTour Integration Protocol
Complete integration using micro-intervals, lactate shuttles, and neuromuscular work
1h
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
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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
mode_heat
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
mode_heat
Intensity
3
bolt
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
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
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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
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
timer
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
timer
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
timer
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
timer
Duration
3m
mode_heat
Intensity
3
bolt
Power
50% - 60% FTP
favorite
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
bolt
Power
110% - 110% FTP
favorite
Heart Rate
85% - 92% Max HR
2min @ 95% FTP
2-minute over-under 'under' portion at 95% FTP
timer
Duration
2m
mode_heat
Intensity
7
bolt
Power
95% - 95% FTP
favorite
Heart Rate
82% - 89% Max HR
2min @ 110% FTP
2-minute over-under 'over' portion at 110% FTP
timer
Duration
2m
mode_heat
Intensity
9
bolt
Power
110% - 110% FTP
favorite
Heart Rate
85% - 92% Max HR
2min @ 95% FTP
2-minute over-under 'under' portion at 95% FTP
timer
Duration
2m
mode_heat
Intensity
7
bolt
Power
95% - 95% FTP
favorite
Heart Rate
82% - 89% 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
4min Force-Velocity @ 55rpm
4-minute low-cadence (55rpm) high-power effort
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Duration
4m
mode_heat
Intensity
8
bolt
Power
105% - 105% FTP
favorite
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
bolt
Power
40% - 55% FTP
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Heart Rate
60% - 68% Max HR