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All Types Endurance Maximum Effort Race Recovery Speed Strength Tempo Test Threshold VO2Max
fitness_center Strength 1h 15m

Concurrent Training Protocol

Research-proven concurrent training using force and sprint segments
mode_heat Intensity: 10/10
trending_up TSS: 46
local_fire_department Threshold 1h

WorldTour Integration Protocol

Complete integration using micro-intervals, lactate shuttles, and neuromuscular work
mode_heat Intensity: 10/10
trending_up TSS: 56
flag Race 1h 5m

Breakaway Simulation

Complete breakaway scenario using attack and sustained pace segments
mode_heat Intensity: 10/10
trending_up TSS: 68
flash_on Max Power 1h 45m

Integrated Neuromuscular System

Complete neuromuscular integration using all sprint patterns with endurance
mode_heat Intensity: 10/10
trending_up TSS: 74
flash_on Max Power 1h 40m

Force Development Protocol

Maximum force stomps using 12-second efforts with endurance integration
mode_heat Intensity: 10/10
trending_up TSS: 63
flash_on Max Power 1h 45m

Big Gear Power Development

20-second big gear sprints using segments with endurance integration
mode_heat Intensity: 10/10
trending_up TSS: 72
flash_on Max Power 1h 35m

Form Sprint Development

Professional form sprint protocol using 10-second sprints integrated with endurance
mode_heat Intensity: 10/10
trending_up TSS: 60
local_fire_department Threshold 1h 5m

Mixed Lactate Shuttle System

Comprehensive lactate shuttle combining multiple patterns
mode_heat Intensity: 9/10
trending_up TSS: 57
local_fire_department Threshold 1h 5m

Landry's Rook Protocol

Advanced lactate shuttle: 3 x (1min @ 115-120% + 3min @ 98-101%) using segments
mode_heat Intensity: 10/10
trending_up TSS: 68
local_fire_department Threshold 1h 10m

Intense 1:1 Over-Under

High-intensity lactate shuttle with 1min segments: 4 x (1min @ 108-112% + 1min @ 90-95%)
mode_heat Intensity: 9/10
trending_up TSS: 61
local_fire_department Threshold 1h 15m

Classic Over-Under Shuttle

Lactate shuttle with 2min over/under segments: 3 x (2min @ 105% + 2min @ 90%)
mode_heat Intensity: 9/10
trending_up TSS: 71
fitness_center Strength 1h 45m

Strength-Endurance Integration

Strength training principles applied to cycling. Develops muscular endurance through resistance-based cycling protocols.
mode_heat Intensity: 8/10
trending_up TSS: 80
spa Recovery 1h 5m

Professional Active Recovery

Professional recovery protocol with skill development, lactate clearance, and neuromuscular activation. Not passive rest but active adaptation enhancement.
mode_heat Intensity: 4/10
trending_up TSS: 30
local_fire_department Threshold 1h 35m

TT Race Simulation

Complete time trial race simulation with progressive build, sustained effort, and race-specific power patterns. Includes mental preparation aspects.
mode_heat Intensity: 7/10
trending_up TSS: 102
local_fire_department Threshold 1h 35m

TT Progressive Development

Progressive time trial power development from 90-98% FTP. Builds sustained power at TT-specific intensities and cadences.
mode_heat Intensity: 7/10
trending_up TSS: 95