Sprints into Zone 4 #1

Duration 32:00 TSS 43 IF 0.9

03:00 @ 55%

4x

00:10 @ 180%

00:45 @ 55%

ramp 02:00 @ 60% FTP - 75% FTP

10:00 @ 75%

00:10 @ 180%

00:50 @ 65%

00:20 @ 180%

00:30 @ 65%

00:30 @ 185%

00:30 @ 65%

01:00 @ 160%

00:30 @ 65%

04:00 @ 95%

cooldown 05:00 @ 65% FTP - 45% FTP

After a good warmup, the session consists of 10 minutes at Zone 2 Endurance, followed by varying sprints leading into a 4-minute threshold effort.

Similar workouts

Sprints into Zone 3 #1

01:01:00 65TSS IF: 0.8

Sprints into Zone 3 #1 by coach Tim Don

33:00 35TSS IF: 0.8

Sprints into Zone 3 #1

33:50 35TSS IF: 0.79

Sprints into Zone 3 #2

01:07:00 81TSS IF: 0.85

Sprints into Zone 3 #2

34:50 40TSS IF: 0.83

Sprints into Zone 4

56:00 95TSS IF: 1.01

Cruise Intervals #1

32:00 38TSS IF: 0.85

Descending Anaerobic

32:00 34TSS IF: 0.8

Lactate Tolerance #1 by coach Lisa Hermansson

32:00 42TSS IF: 0.89

32:00 33TSS IF: 0.8

Sub Threshold #2 by coach Jonathan Brownlee

32:00 37TSS IF: 0.84

Tempo with Accelerations #3

32:10 43TSS IF: 0.9