Concurrent Training Protocol
Research-proven concurrent training using force and sprint segments
1h 15m
Duration
Workout Segments
Pro Team Warmup
Progressive WorldTour team warmup with neuromuscular activation
timer
Duration
15m
mode_heat
Intensity
4
bolt
Power
50% - 85% FTP
favorite
Heart Rate
65% - 80% 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
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
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
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
4min Force-Velocity @ 55rpm
4-minute low-cadence (55rpm) high-power effort
timer
Duration
4m
mode_heat
Intensity
8
bolt
Power
105% - 105% FTP
favorite
Heart Rate
82% - 90% 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
timer
Duration
4m
mode_heat
Intensity
8
bolt
Power
105% - 105% FTP
favorite
Heart Rate
82% - 90% 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
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
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