Concurrent Training Protocol
Research-proven concurrent training using force and sprint segments
1h 15m
Duration
Intensity
Training Stress
Download This Workout
Create a free account to download this workout in FIT and ZWO formats. Add your FTP and HR max to get personalized workouts tailored to your fitness level.
Workout Breakdown
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