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flag Race 55m

Complete Race Simulation

Comprehensive race simulation using segments for all racing scenarios
mode_heat Intensity: 10/10
trending_up TSS: 39
flag Race 50m

Climbing Race Finale

Climbing race simulation using climbing attack segments
mode_heat Intensity: 10/10
trending_up TSS: 29
flag Race 50m

Criterium Race Simulation

Criterium-specific training using corner surge segments
mode_heat Intensity: 10/10
trending_up TSS: 40
bolt VO2 Max 55m

Combined Micro-Interval System

Professional combination of 30/15 and 15/15 patterns using segments.
mode_heat Intensity: 10/10
trending_up TSS: 38
bolt VO2 Max 45m

15/15 Microburst Power

Neuromuscular microburst training with 15-second efforts at 135-140% FTP.
mode_heat Intensity: 10/10
trending_up TSS: 17
bolt VO2 Max 55m

Elite 30/15 Progression

Advanced micro-interval session with 13 repetitions per set using segments.
mode_heat Intensity: 9/10
trending_up TSS: 52
bolt VO2 Max 45m

30/15 Micro-Interval Foundation

Revolutionary micro-interval training with segments. 8 x (30sec @ 110-115% FTP + 15sec recovery) x 3 sets
mode_heat Intensity: 9/10
trending_up TSS: 32
science Test 50m

FTP Test - Ramp Protocol

Modern ramp test protocol. Progressive increases in power until failure. FTP calculated as 75% of final 1-minute power. More repeatable than 20-minute test.
mode_heat Intensity: 9/10
trending_up TSS: 35
science Test 1h

FTP Test - 20 Minute Protocol

Gold standard 20-minute FTP test. After proper warm-up, perform 20 minutes at maximum sustainable power. FTP = 95% of 20-minute average power.
mode_heat Intensity: 8/10
trending_up TSS: 52
spa Recovery 1h

HRV-Guided Recovery Session

Heart Rate Variability guided recovery with adaptive intensity. Promotes autonomic nervous system recovery while maintaining movement quality.
mode_heat Intensity: 4/10
trending_up TSS: 29
local_fire_department Threshold 55m

Block Loading Session - Short

Time-efficient block loading with core sweet spot intervals. High-stress session for busy training days.
mode_heat Intensity: 7/10
trending_up TSS: 58
route Endurance 35m

Endurance Fartlek Play - Short

Compact fartlek session with core variable intensity work. Fun and engaging training in minimal time.
mode_heat Intensity: 4/10
trending_up TSS: 27
local_fire_department Threshold 35m

Sweet Spot Quick Hit 3x8

Rapid-fire sweet spot intervals for time-crunched athletes. Core intensity work in absolute minimum time.
mode_heat Intensity: 7/10
trending_up TSS: 37
local_fire_department Threshold 35m

Sweet Spot Foundation 2x15 - Ultra Short

Minimal viable sweet spot session. Just the essentials for maintaining intensity when time is extremely limited.
mode_heat Intensity: 7/10
trending_up TSS: 42
local_fire_department Threshold 55m

Sweet Spot Progression 4x8 - Short

Streamlined sweet spot progression with minimal recovery time. Core training benefit in minimal time.
mode_heat Intensity: 7/10
trending_up TSS: 55