PB Intervals™ - High Precision Interval & Reaction Timer

20/40s

Warmup: 20 minutes
Main: 34 minutes 20s
Cooldown: 10 minutes
Working Intervals: 53

[Reaction Timer]

Session Length: 34 minutes 20s
Interval Length:
Intervals: 53

20/40s

[British Cycling]

[Warmup] 90rpm

05:00 (05:00)

1/53

[Warmup] 95rpm

02:00 (07:00)

2/53

[Warmup] 100rpm

02:00 (09:00)

3/53

[Warmup] 105rpm

02:00 (11:00)

4/53

[Warmup] 110rpm

01:30 (12:30)

5/53

[Warmup] 120-130rpm

00:30 (13:00)

6/53

[Warmup] 90rpm

02:00 (15:00)

7/53

[Warmup] MAX RPM! GO GO GO

00:06 (15:06)

8/53

[Warmup] 90rpm

01:00 (16:06)

9/53

[Warmup] MAX RPM! GO GO GO

00:06 (16:12)

10/53

[Warmup] 90rpm

01:00 (17:12)

11/53

[Warmup] MAX RPM! GO GO GO

00:06 (17:18)

12/53

[Warmup] 90rpm

02:42 (20:00)

13/53

SPRINT!!!

00:20 (20:20)

14/53

Recovery (light spin)

00:40 (21:00)

15/53

SPRINT!!!

00:20 (21:20)

16/53

Recovery (light spin)

00:40 (22:00)

17/53

SPRINT!!!

00:20 (22:20)

18/53

Recovery (light spin)

00:40 (23:00)

19/53

SPRINT!!!

00:20 (23:20)

20/53

Recovery (light spin)

00:40 (24:00)

21/53

SPRINT!!!

00:20 (24:20)

22/53

Recovery (light spin)

05:40 (30:00)

23/53

SPRINT!!!

00:20 (30:20)

24/53

Recovery (light spin)

00:40 (31:00)

25/53

SPRINT!!!

00:20 (31:20)

26/53

Recovery (light spin)

00:40 (32:00)

27/53

SPRINT!!!

00:20 (32:20)

28/53

Recovery (light spin)

00:40 (33:00)

29/53

SPRINT!!!

00:20 (33:20)

30/53

Recovery (light spin)

00:40 (34:00)

31/53

SPRINT!!!

00:20 (34:20)

32/53

Recovery (light spin)

05:40 (40:00)

33/53

SPRINT!!!

00:20 (40:20)

34/53

Recovery (light spin)

00:40 (41:00)

35/53

SPRINT!!!

00:20 (41:20)

36/53

Recovery (light spin)

00:40 (42:00)

37/53

SPRINT!!!

00:20 (42:20)

38/53

Recovery (light spin)

00:40 (43:00)

39/53

SPRINT!!!

00:20 (43:20)

40/53

Recovery (light spin)

00:40 (44:00)

41/53

SPRINT!!!

00:20 (44:20)

42/53

Recovery (light spin)

05:40 (50:00)

43/53

SPRINT!!!

00:20 (50:20)

44/53

Recovery (light spin)

00:40 (51:00)

45/53

SPRINT!!!

00:20 (51:20)

46/53

Recovery (light spin)

00:40 (52:00)

47/53

SPRINT!!!

00:20 (52:20)

48/53

Recovery (light spin)

00:40 (53:00)

49/53

SPRINT!!!

00:20 (53:20)

50/53

Recovery (light spin)

00:40 (54:00)

51/53

SPRINT!!!

00:20 (54:20)

52/53

Cool Down

10:00 (01:04:20)

53/53

20min Warm Up

Warmup: 20 minutes
Main: -
Cooldown: -
Working Intervals: 13

[Reaction Timer]

Session Length: -
Interval Length:
Intervals: 13

20min Warm Up

[British Cycling]

90rpm

05:00 (05:00)

1/13

95rpm

02:00 (07:00)

2/13

100rpm

02:00 (09:00)

3/13

105rpm

02:00 (11:00)

4/13

110rpm

01:30 (12:30)

5/13

120-130rpm

00:30 (13:00)

6/13

90rpm

02:00 (15:00)

7/13

MAX RPM! GO GO GO

00:06 (15:06)

8/13

90rpm

01:00 (16:06)

9/13

MAX RPM! GO GO GO

00:06 (16:12)

10/13

90rpm

01:00 (17:12)

11/13

MAX RPM! GO GO GO

00:06 (17:18)

12/13

90rpm

02:42 (20:00)

13/13

2x20

Warmup: 20 minutes
Main: 45 minutes
Cooldown: 10 minutes
Working Intervals: 17

[Reaction Timer]

Session Length: 45 minutes
Interval Length:
Intervals: 17

2x20

[British Cycling]

[Warmup] 90rpm

05:00 (05:00)

1/17

[Warmup] 95rpm

02:00 (07:00)

2/17

[Warmup] 100rpm

02:00 (09:00)

3/17

[Warmup] 105rpm

02:00 (11:00)

4/17

[Warmup] 110rpm

01:30 (12:30)

5/17

[Warmup] 120-130rpm

00:30 (13:00)

6/17

[Warmup] 90rpm

02:00 (15:00)

7/17

[Warmup] MAX RPM! GO GO GO

00:06 (15:06)

8/17

[Warmup] 90rpm

01:00 (16:06)

9/17

[Warmup] MAX RPM! GO GO GO

00:06 (16:12)

10/17

[Warmup] 90rpm

01:00 (17:12)

11/17

[Warmup] MAX RPM! GO GO GO

00:06 (17:18)

12/17

[Warmup] 90rpm

02:42 (20:00)

13/17

Zone 4

20:00 (40:00)

14/17

Recovery (Z1-Z2)

05:00 (45:00)

15/17

Zone 4

20:00 (01:05:00)

16/17

Cool Down

10:00 (01:15:00)

17/17

Big Gear

Warmup: 20 minutes
Main: 45 minutes
Cooldown: 10 minutes
Working Intervals: 25

[Reaction Timer]

Session Length: 45 minutes
Interval Length:
Intervals: 25

Big Gear

[British Cycling]

[Warmup] 90rpm

05:00 (05:00)

1/25

[Warmup] 95rpm

02:00 (07:00)

2/25

[Warmup] 100rpm

02:00 (09:00)

3/25

[Warmup] 105rpm

02:00 (11:00)

4/25

[Warmup] 110rpm

01:30 (12:30)

5/25

[Warmup] 120-130rpm

00:30 (13:00)

6/25

[Warmup] 90rpm

02:00 (15:00)

7/25

[Warmup] MAX RPM! GO GO GO

00:06 (15:06)

8/25

[Warmup] 90rpm

01:00 (16:06)

9/25

[Warmup] MAX RPM! GO GO GO

00:06 (16:12)

10/25

[Warmup] 90rpm

01:00 (17:12)

11/25

[Warmup] MAX RPM! GO GO GO

00:06 (17:18)

12/25

[Warmup] 90rpm

02:42 (20:00)

13/25

Z4-5, Seated, 50-60rpm

05:00 (25:00)

14/25

Recovery (Z1)

03:00 (28:00)

15/25

Z4-5, Seated, 50-60rpm

05:00 (33:00)

16/25

Recovery (Z1)

03:00 (36:00)

17/25

Z4-5, Seated, 50-60rpm

05:00 (41:00)

18/25

Recovery (Z1)

03:00 (44:00)

19/25

Z4-5, Seated, 50-60rpm

05:00 (49:00)

20/25

Recovery (Z1)

03:00 (52:00)

21/25

Z4-5, Seated, 50-60rpm

05:00 (57:00)

22/25

Recovery (Z1)

03:00 (01:00:00)

23/25

Z4-5, Seated, 50-60rpm

05:00 (01:05:00)

24/25

Cool Down

10:00 (01:15:00)

25/25

Crossfader (PedalPlay)

Warmup: 14 minutes
Main: 51 minutes
Cooldown: -
Working Intervals: 66

[Reaction Timer]

Session Length: 51 minutes
Interval Length:
Intervals: 66

Crossfader (PedalPlay)

[Warmup] 2.5w/kg

05:00 (05:00)

1/66

[Warmup] UP! 3.0w/kg

02:00 (07:00)

2/66

[Warmup] UP! 3.4w/kg

02:00 (09:00)

3/66

[Warmup] UP! 3.9w/kg

02:00 (11:00)

4/66

[Warmup] UP! 4.4w/kg

01:30 (12:30)

5/66

[Warmup] Down... 2.8w/kg

01:30 (14:00)

6/66

[1] SEATED MAX POWER GO GO GO

00:03 (14:03)

7/66

[1] Down... 2.8w/kg

00:30 (14:33)

8/66

[1] SEATED MAX POWER GO GO GO

00:03 (14:36)

9/66

[1] Down... 2.8w/kg

00:30 (15:06)

10/66

[1] SEATED MAX POWER GO GO GO

00:03 (15:09)

11/66

[1] Down... 2.8w/kg

00:30 (15:39)

12/66

[1] SEATED MAX POWER GO GO GO

00:03 (15:42)

13/66

[1] Down... 2.8w/kg

00:30 (16:12)

14/66

[2] UP! 3.7w/kg

02:00 (18:12)

15/66

[2] UP! 7.5w/kg

00:10 (18:22)

16/66

[2] Down... 5.0w/kg

00:15 (18:37)

17/66

[2] Down... 3.0w/kg

00:45 (19:22)

18/66

[2] UP! 7.5w/kg

00:10 (19:32)

19/66

[2] Down... 5.0w/kg

00:30 (20:02)

20/66

[2] Down... 3.0w/kg

00:30 (20:32)

21/66

[2] UP! 7.5w/kg

00:10 (20:42)

22/66

[2] Down... 5.0w/kg

00:45 (21:27)

23/66

[2] Down... 3.0w/kg

00:15 (21:42)

24/66

[2] UP! 7.5w/kg

00:10 (21:52)

25/66

[2] Down... 5.0w/kg

01:00 (22:52)

26/66

[2] Down... 3.0w/kg

01:00 (23:52)

27/66

[2] UP! 7.5w/kg

00:10 (24:02)

28/66

[2] Down... 5.0w/kg

01:00 (25:02)

29/66

[2] Down... 3.0w/kg

00:15 (25:17)

30/66

[2] UP! 7.5w/kg

00:10 (25:27)

31/66

[2] Down... 5.0w/kg

00:45 (26:12)

32/66

[2] Down... 3.0w/kg

00:30 (26:42)

33/66

[2] UP! 7.5w/kg

00:10 (26:52)

34/66

[2] Down... 5.0w/kg

00:30 (27:22)

35/66

[2] Down... 3.0w/kg

00:45 (28:07)

36/66

[2] UP! 7.5w/kg

00:10 (28:17)

37/66

[2] Down... 5.0w/kg

00:15 (28:32)

38/66

Rest... 2.8w/kg

02:00 (30:32)

39/66

[3] UP! 3.5w/kg

07:09 (37:41)

40/66

[3] UP UP UP 8.0w/kg

00:10 (37:51)

41/66

[3] Down... 5.0w/kg

01:00 (38:51)

42/66

[3] Down... 3.5w/kg

01:36 (40:27)

43/66

[3] UP UP UP...8.0w/kg

00:10 (40:37)

44/66

[3] Down... 5.0w/kg

01:00 (41:37)

45/66

[3] Down... 3.5w/kg

01:44 (43:21)

46/66

[3] UP UP UP...8.0w/kg

00:10 (43:31)

47/66

[3] Down... 5.0w/kg

01:00 (44:31)

48/66

[3] Down... 3.5w/kg

02:00 (46:31)

49/66

[3] UP UP UP...8.0w/kg

00:10 (46:41)

50/66

[3] Down... 5.0w/kg

01:00 (47:41)

51/66

[3] Down... 3.5w/kg

01:53 (49:34)

52/66

[3] UP UP UP...8.0w/kg

00:10 (49:44)

53/66

[3] Down... 5.0w/kg

01:00 (50:44)

54/66

[3] Down... 3.5w/kg

02:17 (53:01)

55/66

[3] UP UP UP...8.0w/kg

00:10 (53:11)

56/66

[3] Down... 5.0w/kg

01:00 (54:11)

57/66

[3] Down... 3.5w/kg

01:39 (55:50)

58/66

[3] UP UP UP...8.0w/kg

00:10 (56:00)

59/66

[3] Down... 5.0w/kg

01:00 (57:00)

60/66

[3] Down... 3.5w/kg

02:00 (59:00)

61/66

Rest... 2.8w/kg

02:00 (01:01:00)

62/66

[4] UP! 4.0w/kg

01:00 (01:02:00)

63/66

[4] UP! 5.0w/kg

01:00 (01:03:00)

64/66

[4] UP! 6.0w/kg

01:00 (01:04:00)

65/66

[4] UP! 7.0w/kg

01:00 (01:05:00)

66/66

HR Zone Builder

Warmup: 10 minutes
Main: 40 minutes
Cooldown: 10 minutes
Working Intervals: 7

[Reaction Timer]

Session Length: 40 minutes
Interval Length:
Intervals: 7

HR Zone Builder

[British Cycling]

[Warmup] Heart Rate Z1

10:00 (10:00)

1/7

Heart Rate Z2

20:00 (30:00)

2/7

Heart Rate Z3

05:00 (35:00)

3/7

Heart Rate Z1

05:00 (40:00)

4/7

Heart Rate Z2

05:00 (45:00)

5/7

Heart Rate Z3

05:00 (50:00)

6/7

Cool Down

10:00 (01:00:00)

7/7

Improvers

Warmup: 20 minutes
Main: 50 minutes
Cooldown: 10 minutes
Working Intervals: 19

[Reaction Timer]

Session Length: 50 minutes
Interval Length:
Intervals: 19

Improvers

[British Cycling]

[Warmup] 90rpm

05:00 (05:00)

1/19

[Warmup] 95rpm

02:00 (07:00)

2/19

[Warmup] 100rpm

02:00 (09:00)

3/19

[Warmup] 105rpm

02:00 (11:00)

4/19

[Warmup] 110rpm

01:30 (12:30)

5/19

[Warmup] 120-130rpm

00:30 (13:00)

6/19

[Warmup] 90rpm

02:00 (15:00)

7/19

[Warmup] MAX RPM! GO GO GO

00:06 (15:06)

8/19

[Warmup] 90rpm

01:00 (16:06)

9/19

[Warmup] MAX RPM! GO GO GO

00:06 (16:12)

10/19

[Warmup] 90rpm

01:00 (17:12)

11/19

[Warmup] MAX RPM! GO GO GO

00:06 (17:18)

12/19

[Warmup] 90rpm

02:42 (20:00)

13/19

Zone 4

10:00 (30:00)

14/19

Recovery (Z1-Z2)

10:00 (40:00)

15/19

Zone 4

10:00 (50:00)

16/19

Recovery (Z1-Z2)

10:00 (01:00:00)

17/19

Zone 4

10:00 (01:10:00)

18/19

Cool Down

10:00 (01:20:00)

19/19

Intensity Slide

Warmup: 20 minutes
Main: 1 hour, 10 minutes 15s
Cooldown: 10 minutes
Working Intervals: 47

[Reaction Timer]

Session Length: 1 hour, 10 minutes 15s
Interval Length:
Intervals: 47

Intensity Slide

[British Cycling]

[Warmup] 90rpm

05:00 (05:00)

1/47

[Warmup] 95rpm

02:00 (07:00)

2/47

[Warmup] 100rpm

02:00 (09:00)

3/47

[Warmup] 105rpm

02:00 (11:00)

4/47

[Warmup] 110rpm

01:30 (12:30)

5/47

[Warmup] 120-130rpm

00:30 (13:00)

6/47

[Warmup] 90rpm

02:00 (15:00)

7/47

[Warmup] MAX RPM! GO GO GO

00:06 (15:06)

8/47

[Warmup] 90rpm

01:00 (16:06)

9/47

[Warmup] MAX RPM! GO GO GO

00:06 (16:12)

10/47

[Warmup] 90rpm

01:00 (17:12)

11/47

[Warmup] MAX RPM! GO GO GO

00:06 (17:18)

12/47

[Warmup] 90rpm

02:42 (20:00)

13/47

MAX POWER! GO GO GO

00:15 (20:15)

14/47

Recovery (Z1)

00:45 (21:00)

15/47

MAX POWER! GO GO GO

00:15 (21:15)

16/47

Recovery (Z1)

00:45 (22:00)

17/47

MAX POWER! GO GO GO

00:15 (22:15)

18/47

Recovery (Z1)

00:45 (23:00)

19/47

MAX POWER! GO GO GO

00:15 (23:15)

20/47

Recovery (Z1)

00:45 (24:00)

21/47

MAX POWER! GO GO GO

00:15 (24:15)

22/47

Recovery (Z1)

00:45 (25:00)

23/47

MAX POWER! GO GO GO

00:15 (25:15)

24/47

Recovery (Z1)

00:45 (26:00)

25/47

MAX POWER! GO GO GO

00:15 (26:15)

26/47

Recovery (Z1)

00:45 (27:00)

27/47

MAX POWER! GO GO GO

00:15 (27:15)

28/47

Recovery (Z1)

10:00 (37:15)

29/47

Zone 6

01:00 (38:15)

30/47

Recovery (Z1)

02:00 (40:15)

31/47

Zone 6

01:00 (41:15)

32/47

Recovery (Z1)

02:00 (43:15)

33/47

Zone 6

01:00 (44:15)

34/47

Recovery (Z1)

02:00 (46:15)

35/47

Zone 6

01:00 (47:15)

36/47

Recovery (Z1)

02:00 (49:15)

37/47

Zone 6

01:00 (50:15)

38/47

Recovery (Z1)

02:00 (52:15)

39/47

Zone 6

01:00 (53:15)

40/47

Recovery (Z1)

10:00 (01:03:15)

41/47

Zone 4-5

05:00 (01:08:15)

42/47

Recovery (Z1)

06:00 (01:14:15)

43/47

Zone 4-5

05:00 (01:19:15)

44/47

Recovery (Z1)

06:00 (01:25:15)

45/47

Zone 4-5

05:00 (01:30:15)

46/47

Cool Down

10:00 (01:40:15)

47/47

Leg Speed

Warmup: 20 minutes
Main: 24 minutes
Cooldown: 10 minutes
Working Intervals: 39

[Reaction Timer]

Session Length: 24 minutes
Interval Length:
Intervals: 39

Leg Speed

[British Cycling]

[Warmup] 90rpm

05:00 (05:00)

1/39

[Warmup] 95rpm

02:00 (07:00)

2/39

[Warmup] 100rpm

02:00 (09:00)

3/39

[Warmup] 105rpm

02:00 (11:00)

4/39

[Warmup] 110rpm

01:30 (12:30)

5/39

[Warmup] 120-130rpm

00:30 (13:00)

6/39

[Warmup] 90rpm

02:00 (15:00)

7/39

[Warmup] MAX RPM! GO GO GO

00:06 (15:06)

8/39

[Warmup] 90rpm

01:00 (16:06)

9/39

[Warmup] MAX RPM! GO GO GO

00:06 (16:12)

10/39

[Warmup] 90rpm

01:00 (17:12)

11/39

[Warmup] MAX RPM! GO GO GO

00:06 (17:18)

12/39

[Warmup] 90rpm

02:42 (20:00)

13/39

90rpm (low power)

01:00 (21:00)

14/39

100rpm (low power)

02:00 (23:00)

15/39

110rpm (low power)

01:00 (24:00)

16/39

115rpm (low power)

00:30 (24:30)

17/39

120rpm (low power)

00:15 (24:45)

18/39

MAX RPM! GO GO GO!!

00:15 (25:00)

19/39

Recover (Z1-Z2)

02:00 (27:00)

20/39

MAX RPM! GO GO GO!!

00:15 (27:15)

21/39

120rpm (low power)

00:15 (27:30)

22/39

115rpm (low power)

00:30 (28:00)

23/39

110rpm (low power)

01:00 (29:00)

24/39

100rpm (low power)

02:00 (31:00)

25/39

Recover (Z1-Z2)

02:00 (33:00)

26/39

90rpm (low power)

01:00 (34:00)

27/39

100rpm (low power)

02:00 (36:00)

28/39

110rpm (low power)

01:00 (37:00)

29/39

115rpm (low power)

00:30 (37:30)

30/39

120rpm (low power)

00:15 (37:45)

31/39

MAX RPM! GO GO GO!!

00:15 (38:00)

32/39

Recover (Z1-Z2)

02:00 (40:00)

33/39

MAX RPM! GO GO GO!!

00:15 (40:15)

34/39

120rpm (low power)

00:15 (40:30)

35/39

115rpm (low power)

00:30 (41:00)

36/39

110rpm (low power)

01:00 (42:00)

37/39

100rpm (low power)

02:00 (44:00)

38/39

Cool Down

10:00 (54:00)

39/39

Pyramid Intervals 1

Warmup: 20 minutes
Main: 55 minutes
Cooldown: 10 minutes
Working Intervals: 31

[Reaction Timer]

Session Length: 55 minutes
Interval Length:
Intervals: 31

Pyramid Intervals 1

[British Cycling]

[Warmup] 90rpm

05:00 (05:00)

1/31

[Warmup] 95rpm

02:00 (07:00)

2/31

[Warmup] 100rpm

02:00 (09:00)

3/31

[Warmup] 105rpm

02:00 (11:00)

4/31

[Warmup] 110rpm

01:30 (12:30)

5/31

[Warmup] 120-130rpm

00:30 (13:00)

6/31

[Warmup] 90rpm

02:00 (15:00)

7/31

[Warmup] MAX RPM! GO GO GO

00:06 (15:06)

8/31

[Warmup] 90rpm

01:00 (16:06)

9/31

[Warmup] MAX RPM! GO GO GO

00:06 (16:12)

10/31

[Warmup] 90rpm

01:00 (17:12)

11/31

[Warmup] MAX RPM! GO GO GO

00:06 (17:18)

12/31

[Warmup] 90rpm

02:42 (20:00)

13/31

Threshold +95rpm

01:00 (21:00)

14/31

Recovery (Z1)

01:00 (22:00)

15/31

Threshold +95rpm

02:00 (24:00)

16/31

Recovery (Z1)

02:00 (26:00)

17/31

Threshold +95rpm

03:00 (29:00)

18/31

Recovery (Z1)

03:00 (32:00)

19/31

Threshold +95rpm

04:00 (36:00)

20/31

Recovery (Z1)

04:00 (40:00)

21/31

Threshold +95rpm

05:00 (45:00)

22/31

Recovery (Z1)

04:00 (49:00)

23/31

Threshold +95rpm

04:00 (53:00)

24/31

Recovery (Z1)

03:00 (56:00)

25/31

Threshold +95rpm

03:00 (59:00)

26/31

Recovery (Z1)

02:00 (01:01:00)

27/31

Threshold +95rpm

02:00 (01:03:00)

28/31

Recovery (Z1)

01:00 (01:04:00)

29/31

Threshold +95rpm

01:00 (01:05:00)

30/31

Cool Down

10:00 (01:15:00)

31/31

Pyramid Intervals 2

Warmup: 20 minutes
Main: 30 minutes 30s
Cooldown: 10 minutes
Working Intervals: 67

[Reaction Timer]

Session Length: 30 minutes 30s
Interval Length:
Intervals: 67

Pyramid Intervals 2

[British Cycling]

[Warmup] 90rpm

05:00 (05:00)

1/67

[Warmup] 95rpm

02:00 (07:00)

2/67

[Warmup] 100rpm

02:00 (09:00)

3/67

[Warmup] 105rpm

02:00 (11:00)

4/67

[Warmup] 110rpm

01:30 (12:30)

5/67

[Warmup] 120-130rpm

00:30 (13:00)

6/67

[Warmup] 90rpm

02:00 (15:00)

7/67

[Warmup] MAX RPM! GO GO GO

00:06 (15:06)

8/67

[Warmup] 90rpm

01:00 (16:06)

9/67

[Warmup] MAX RPM! GO GO GO

00:06 (16:12)

10/67

[Warmup] 90rpm

01:00 (17:12)

11/67

[Warmup] MAX RPM! GO GO GO

00:06 (17:18)

12/67

[Warmup] 90rpm

02:42 (20:00)

13/67

MAX POWER! UP UP UP

00:10 (20:10)

14/67

Recovery (Z1)

00:10 (20:20)

15/67

MAX POWER! UP UP UP

00:20 (20:40)

16/67

Recovery (Z1)

00:20 (21:00)

17/67

MAX POWER! UP UP UP

00:30 (21:30)

18/67

Recovery (Z1)

00:30 (22:00)

19/67

MAX POWER! UP UP UP

00:40 (22:40)

20/67

Recovery (Z1)

00:40 (23:20)

21/67

MAX POWER! UP UP UP

00:50 (24:10)

22/67

Recovery (Z1)

00:50 (25:00)

23/67

MAX POWER! UP UP UP

00:40 (25:40)

24/67

Recovery (Z1)

00:40 (26:20)

25/67

MAX POWER! UP UP UP

00:30 (26:50)

26/67

Recovery (Z1)

00:30 (27:20)

27/67

MAX POWER! UP UP UP

00:20 (27:40)

28/67

Recovery (Z1)

00:20 (28:00)

29/67

MAX POWER! UP UP UP

00:10 (28:10)

30/67

Recovery (Z1)

03:00 (31:10)

31/67

MAX POWER! UP UP UP

00:10 (31:20)

32/67

Recovery (Z1)

00:10 (31:30)

33/67

MAX POWER! UP UP UP

00:20 (31:50)

34/67

Recovery (Z1)

00:20 (32:10)

35/67

MAX POWER! UP UP UP

00:30 (32:40)

36/67

Recovery (Z1)

00:30 (33:10)

37/67

MAX POWER! UP UP UP

00:40 (33:50)

38/67

Recovery (Z1)

00:40 (34:30)

39/67

MAX POWER! UP UP UP

00:50 (35:20)

40/67

Recovery (Z1)

00:50 (36:10)

41/67

MAX POWER! UP UP UP

00:40 (36:50)

42/67

Recovery (Z1)

00:40 (37:30)

43/67

MAX POWER! UP UP UP

00:30 (38:00)

44/67

Recovery (Z1)

00:30 (38:30)

45/67

MAX POWER! UP UP UP

00:20 (38:50)

46/67

Recovery (Z1)

00:20 (39:10)

47/67

MAX POWER! UP UP UP

00:10 (39:20)

48/67

Recovery (Z1)

03:00 (42:20)

49/67

MAX POWER! UP UP UP

00:10 (42:30)

50/67

Recovery (Z1)

00:10 (42:40)

51/67

MAX POWER! UP UP UP

00:20 (43:00)

52/67

Recovery (Z1)

00:20 (43:20)

53/67

MAX POWER! UP UP UP

00:30 (43:50)

54/67

Recovery (Z1)

00:30 (44:20)

55/67

MAX POWER! UP UP UP

00:40 (45:00)

56/67

Recovery (Z1)

00:40 (45:40)

57/67

MAX POWER! UP UP UP

00:50 (46:30)

58/67

Recovery (Z1)

00:50 (47:20)

59/67

MAX POWER! UP UP UP

00:40 (48:00)

60/67

Recovery (Z1)

00:40 (48:40)

61/67

MAX POWER! UP UP UP

00:30 (49:10)

62/67

Recovery (Z1)

00:30 (49:40)

63/67

MAX POWER! UP UP UP

00:20 (50:00)

64/67

Recovery (Z1)

00:20 (50:20)

65/67

MAX POWER! UP UP UP

00:10 (50:30)

66/67

Cool Down

10:00 (01:00:30)

67/67

Ramped Vo2

Warmup: 20 minutes
Main: 45 minutes
Cooldown: 10 minutes
Working Intervals: 23

[Reaction Timer]

Session Length: 45 minutes
Interval Length:
Intervals: 23

Ramped Vo2

[British Cycling]

[Warmup] 90rpm

05:00 (05:00)

1/23

[Warmup] 95rpm

02:00 (07:00)

2/23

[Warmup] 100rpm

02:00 (09:00)

3/23

[Warmup] 105rpm

02:00 (11:00)

4/23

[Warmup] 110rpm

01:30 (12:30)

5/23

[Warmup] 120-130rpm

00:30 (13:00)

6/23

[Warmup] 90rpm

02:00 (15:00)

7/23

[Warmup] MAX RPM! GO GO GO

00:06 (15:06)

8/23

[Warmup] 90rpm

01:00 (16:06)

9/23

[Warmup] MAX RPM! GO GO GO

00:06 (16:12)

10/23

[Warmup] 90rpm

01:00 (17:12)

11/23

[Warmup] MAX RPM! GO GO GO

00:06 (17:18)

12/23

[Warmup] 90rpm

02:42 (20:00)

13/23

Zone 5, 95rpm

05:00 (25:00)

14/23

Recovery (Z1), 90rpm

05:00 (30:00)

15/23

Zone 5, 95rpm

05:00 (35:00)

16/23

Recovery (Z1), 90rpm

05:00 (40:00)

17/23

Zone 5, 95rpm

05:00 (45:00)

18/23

Recovery (Z1), 90rpm

05:00 (50:00)

19/23

Zone 5, 95rpm

05:00 (55:00)

20/23

Recovery (Z1), 90rpm

05:00 (00:00)

21/23

Zone 5, 95rpm

05:00 (01:05:00)

22/23

Cool Down

10:00 (01:15:00)

23/23

Russian Steps

Warmup: 20 minutes
Main: 33 minutes 15s
Cooldown: 10 minutes
Working Intervals: 55

[Reaction Timer]

Session Length: 33 minutes 15s
Interval Length:
Intervals: 55

Russian Steps

[British Cycling]

[Warmup] 90rpm

05:00 (05:00)

1/55

[Warmup] 95rpm

02:00 (07:00)

2/55

[Warmup] 100rpm

02:00 (09:00)

3/55

[Warmup] 105rpm

02:00 (11:00)

4/55

[Warmup] 110rpm

01:30 (12:30)

5/55

[Warmup] 120-130rpm

00:30 (13:00)

6/55

[Warmup] 90rpm

02:00 (15:00)

7/55

[Warmup] MAX RPM! GO GO GO

00:06 (15:06)

8/55

[Warmup] 90rpm

01:00 (16:06)

9/55

[Warmup] MAX RPM! GO GO GO

00:06 (16:12)

10/55

[Warmup] 90rpm

01:00 (17:12)

11/55

[Warmup] MAX RPM! GO GO GO

00:06 (17:18)

12/55

[Warmup] 90rpm

02:42 (20:00)

13/55

Zone 6/Max

00:15 (20:15)

14/55

Recovery (Z1)

00:45 (21:00)

15/55

Zone 6/Max

00:30 (21:30)

16/55

Recovery (Z1)

00:30 (22:00)

17/55

Zone 6/Max

00:45 (22:45)

18/55

Recovery (Z1)

00:15 (23:00)

19/55

Zone 6/Max

01:00 (24:00)

20/55

Recovery (Z1)

01:00 (25:00)

21/55

Zone 6/Max

00:45 (25:45)

22/55

Recovery (Z1)

00:15 (26:00)

23/55

Zone 6/Max

00:30 (26:30)

24/55

Recovery (Z1)

00:30 (27:00)

25/55

Zone 6/Max

00:15 (27:15)

26/55

Recovery (Z1)

05:45 (33:00)

27/55

Zone 6/Max

00:15 (33:15)

28/55

Recovery (Z1)

00:45 (34:00)

29/55

Zone 6/Max

00:30 (34:30)

30/55

Recovery (Z1)

00:30 (35:00)

31/55

Zone 6/Max

00:45 (35:45)

32/55

Recovery (Z1)

00:15 (36:00)

33/55

Zone 6/Max

01:00 (37:00)

34/55

Recovery (Z1)

01:00 (38:00)

35/55

Zone 6/Max

00:45 (38:45)

36/55

Recovery (Z1)

00:15 (39:00)

37/55

Zone 6/Max

00:30 (39:30)

38/55

Recovery (Z1)

00:30 (40:00)

39/55

Zone 6/Max

00:15 (40:15)

40/55

Recovery (Z1)

05:45 (46:00)

41/55

Zone 6/Max

00:15 (46:15)

42/55

Recovery (Z1)

00:45 (47:00)

43/55

Zone 6/Max

00:30 (47:30)

44/55

Recovery (Z1)

00:30 (48:00)

45/55

Zone 6/Max

00:45 (48:45)

46/55

Recovery (Z1)

00:15 (49:00)

47/55

Zone 6/Max

01:00 (50:00)

48/55

Recovery (Z1)

01:00 (51:00)

49/55

Zone 6/Max

00:45 (51:45)

50/55

Recovery (Z1)

00:15 (52:00)

51/55

Zone 6/Max

00:30 (52:30)

52/55

Recovery (Z1)

00:30 (53:00)

53/55

Zone 6/Max

00:15 (53:15)

54/55

Cool Down

10:00 (01:03:15)

55/55

Spin Out

Warmup: 20 minutes
Main: 18 minutes
Cooldown: 10 minutes
Working Intervals: 25

[Reaction Timer]

Session Length: 18 minutes
Interval Length:
Intervals: 25

Spin Out

[British Cycling]

[Warmup] 90rpm

05:00 (05:00)

1/25

[Warmup] 95rpm

02:00 (07:00)

2/25

[Warmup] 100rpm

02:00 (09:00)

3/25

[Warmup] 105rpm

02:00 (11:00)

4/25

[Warmup] 110rpm

01:30 (12:30)

5/25

[Warmup] 120-130rpm

00:30 (13:00)

6/25

[Warmup] 90rpm

02:00 (15:00)

7/25

[Warmup] MAX RPM! GO GO GO

00:06 (15:06)

8/25

[Warmup] 90rpm

01:00 (16:06)

9/25

[Warmup] MAX RPM! GO GO GO

00:06 (16:12)

10/25

[Warmup] 90rpm

01:00 (17:12)

11/25

[Warmup] MAX RPM! GO GO GO

00:06 (17:18)

12/25

[Warmup] 90rpm

02:42 (20:00)

13/25

Near MAX RPM (easy gear)

00:30 (20:30)

14/25

MAX RPM (+130, easy gear)

01:00 (21:30)

15/25

Recovery (Z1)

04:00 (25:30)

16/25

Near MAX RPM (easy gear)

00:30 (26:00)

17/25

MAX RPM (+130, easy gear)

01:00 (27:00)

18/25

Recovery (Z1)

04:00 (31:00)

19/25

Near MAX RPM (easy gear)

00:30 (31:30)

20/25

MAX RPM (+130, easy gear)

01:00 (32:30)

21/25

Recovery (Z1)

04:00 (36:30)

22/25

Near MAX RPM (easy gear)

00:30 (37:00)

23/25

MAX RPM (+130, easy gear)

01:00 (38:00)

24/25

Cool Down

10:00 (48:00)

25/25

Sprint Pyramid

Warmup: 20 minutes
Main: 39 minutes
Cooldown: 10 minutes
Working Intervals: 37

[Reaction Timer]

Session Length: 39 minutes
Interval Length:
Intervals: 37

Sprint Pyramid

[British Cycling]

[Warmup] 90rpm

05:00 (05:00)

1/37

[Warmup] 95rpm

02:00 (07:00)

2/37

[Warmup] 100rpm

02:00 (09:00)

3/37

[Warmup] 105rpm

02:00 (11:00)

4/37

[Warmup] 110rpm

01:30 (12:30)

5/37

[Warmup] 120-130rpm

00:30 (13:00)

6/37

[Warmup] 90rpm

02:00 (15:00)

7/37

[Warmup] MAX RPM! GO GO GO

00:06 (15:06)

8/37

[Warmup] 90rpm

01:00 (16:06)

9/37

[Warmup] MAX RPM! GO GO GO

00:06 (16:12)

10/37

[Warmup] 90rpm

01:00 (17:12)

11/37

[Warmup] MAX RPM! GO GO GO

00:06 (17:18)

12/37

[Warmup] 90rpm

02:42 (20:00)

13/37

Sprint 39x21 (low gear)

00:30 (20:30)

14/37

Recovery (Z1)

03:00 (23:30)

15/37

Sprint 39x18 (low-mid gear)

00:30 (24:00)

16/37

Recovery (Z1)

03:00 (27:00)

17/37

Sprint 53x21 (mid gear)

00:30 (27:30)

18/37

Recovery (Z1)

03:00 (30:30)

19/37

Sprint 53x18 (mid-high gear)

00:30 (31:00)

20/37

Recovery (Z1)

03:00 (34:00)

21/37

Sprint 53x15 (high gear)

00:30 (34:30)

22/37

Recovery (Z1)

03:00 (37:30)

23/37

Sprint 53x12 (highest gear)

00:30 (38:00)

24/37

Recovery (Z1)

03:00 (41:00)

25/37

Sprint 53x12 (highest gear)

00:30 (41:30)

26/37

Recovery (Z1)

03:00 (44:30)

27/37

Sprint 53x15 (high gear)

00:30 (45:00)

28/37

Recovery (Z1)

03:00 (48:00)

29/37

Sprint 53x18 (mid-high gear)

00:30 (48:30)

30/37

Recovery (Z1)

03:00 (51:30)

31/37

Sprint 53x21 (mid gear)

00:30 (52:00)

32/37

Recovery (Z1)

03:00 (55:00)

33/37

Sprint 39x18 (low-mid gear)

00:30 (55:30)

34/37

Recovery (Z1)

03:00 (58:30)

35/37

Sprint 39x21 (low gear)

00:30 (59:00)

36/37

Cool Down

10:00 (01:09:00)

37/37

Surge U/Os

Warmup: 20 minutes
Main: 40 minutes
Cooldown: 10 minutes
Working Intervals: 61

[Reaction Timer]

Session Length: 40 minutes
Interval Length:
Intervals: 61

Surge U/Os

[British Cycling]

[Warmup] 90rpm

05:00 (05:00)

1/61

[Warmup] 95rpm

02:00 (07:00)

2/61

[Warmup] 100rpm

02:00 (09:00)

3/61

[Warmup] 105rpm

02:00 (11:00)

4/61

[Warmup] 110rpm

01:30 (12:30)

5/61

[Warmup] 120-130rpm

00:30 (13:00)

6/61

[Warmup] 90rpm

02:00 (15:00)

7/61

[Warmup] MAX RPM! GO GO GO

00:06 (15:06)

8/61

[Warmup] 90rpm

01:00 (16:06)

9/61

[Warmup] MAX RPM! GO GO GO

00:06 (16:12)

10/61

[Warmup] 90rpm

01:00 (17:12)

11/61

[Warmup] MAX RPM! GO GO GO

00:06 (17:18)

12/61

[Warmup] 90rpm

02:42 (20:00)

13/61

Zone 3.5 (90rpm)

01:30 (21:30)

14/61

Zone 5 (90rpm)

00:20 (21:50)

15/61

SPRINT - MAX POWER - GO GO GO

00:10 (22:00)

16/61

Zone 3.5 (90rpm)

01:30 (23:30)

17/61

Zone 5 (90rpm)

00:20 (23:50)

18/61

SPRINT - MAX POWER - GO GO GO

00:10 (24:00)

19/61

Zone 3.5 (90rpm)

01:30 (25:30)

20/61

Zone 5 (90rpm)

00:20 (25:50)

21/61

SPRINT - MAX POWER - GO GO GO

00:10 (26:00)

22/61

Zone 3.5 (90rpm)

01:30 (27:30)

23/61

Zone 5 (90rpm)

00:20 (27:50)

24/61

SPRINT - MAX POWER - GO GO GO

00:10 (28:00)

25/61

Zone 3.5 (90rpm)

01:30 (29:30)

26/61

Zone 5 (90rpm)

00:20 (29:50)

27/61

SPRINT - MAX POWER - GO GO GO

00:10 (30:00)

28/61

Recover (Z1-Z2)

05:00 (35:00)

29/61

Zone 3.5 (90rpm)

01:30 (36:30)

30/61

Zone 5 (90rpm)

00:20 (36:50)

31/61

SPRINT - MAX POWER - GO GO GO

00:10 (37:00)

32/61

Zone 3.5 (90rpm)

01:30 (38:30)

33/61

Zone 5 (90rpm)

00:20 (38:50)

34/61

SPRINT - MAX POWER - GO GO GO

00:10 (39:00)

35/61

Zone 3.5 (90rpm)

01:30 (40:30)

36/61

Zone 5 (90rpm)

00:20 (40:50)

37/61

SPRINT - MAX POWER - GO GO GO

00:10 (41:00)

38/61

Zone 3.5 (90rpm)

01:30 (42:30)

39/61

Zone 5 (90rpm)

00:20 (42:50)

40/61

SPRINT - MAX POWER - GO GO GO

00:10 (43:00)

41/61

Zone 3.5 (90rpm)

01:30 (44:30)

42/61

Zone 5 (90rpm)

00:20 (44:50)

43/61

SPRINT - MAX POWER - GO GO GO

00:10 (45:00)

44/61

Recover (Z1-Z2)

05:00 (50:00)

45/61

Zone 3.5 (90rpm)

01:30 (51:30)

46/61

Zone 5 (90rpm)

00:20 (51:50)

47/61

SPRINT - MAX POWER - GO GO GO

00:10 (52:00)

48/61

Zone 3.5 (90rpm)

01:30 (53:30)

49/61

Zone 5 (90rpm)

00:20 (53:50)

50/61

SPRINT - MAX POWER - GO GO GO

00:10 (54:00)

51/61

Zone 3.5 (90rpm)

01:30 (55:30)

52/61

Zone 5 (90rpm)

00:20 (55:50)

53/61

SPRINT - MAX POWER - GO GO GO

00:10 (56:00)

54/61

Zone 3.5 (90rpm)

01:30 (57:30)

55/61

Zone 5 (90rpm)

00:20 (57:50)

56/61

SPRINT - MAX POWER - GO GO GO

00:10 (58:00)

57/61

Zone 3.5 (90rpm)

01:30 (59:30)

58/61

Zone 5 (90rpm)

00:20 (59:50)

59/61

SPRINT - MAX POWER - GO GO GO

00:10 (01:00:00)

60/61

Cool Down

10:00 (01:10:00)

61/61

Sweet Spot Intervals

Warmup: 20 minutes
Main: 32 minutes
Cooldown: 10 minutes
Working Intervals: 28

[Reaction Timer]

Session Length: 32 minutes
Interval Length:
Intervals: 28

Sweet Spot Intervals

[British Cycling]

[Warmup] 90rpm

05:00 (05:00)

1/28

[Warmup] 95rpm

02:00 (07:00)

2/28

[Warmup] 100rpm

02:00 (09:00)

3/28

[Warmup] 105rpm

02:00 (11:00)

4/28

[Warmup] 110rpm

01:30 (12:30)

5/28

[Warmup] 120-130rpm

00:30 (13:00)

6/28

[Warmup] 90rpm

02:00 (15:00)

7/28

[Warmup] MAX RPM! GO GO GO

00:06 (15:06)

8/28

[Warmup] 90rpm

01:00 (16:06)

9/28

[Warmup] MAX RPM! GO GO GO

00:06 (16:12)

10/28

[Warmup] 90rpm

01:00 (17:12)

11/28

[Warmup] MAX RPM! GO GO GO

00:06 (17:18)

12/28

[Warmup] 90rpm

02:42 (20:00)

13/28

Sweet Spot (88-93% FTP)

05:00 (25:00)

14/28

Recovery (Z1)

01:00 (26:00)

15/28

Sweet Spot (88-93% FTP)

05:00 (31:00)

16/28

Recovery (Z1)

01:00 (32:00)

17/28

Sweet Spot (88-93% FTP)

03:00 (35:00)

18/28

Recovery (Z1)

01:00 (36:00)

19/28

Sweet Spot (88-93% FTP)

03:00 (39:00)

20/28

Recovery (Z1)

01:00 (40:00)

21/28

Sweet Spot (88-93% FTP)

03:00 (43:00)

22/28

Recovery (Z1)

01:00 (44:00)

23/28

Sweet Spot (88-93% FTP)

03:00 (47:00)

24/28

Recovery (Z1)

01:00 (48:00)

25/28

Sweet Spot (88-93% FTP)

03:00 (51:00)

26/28

Recovery (Z1)

01:00 (52:00)

27/28

Cool Down

10:00 (01:02:00)

28/28

Tempo Intervals

Warmup: 20 minutes
Main: 50 minutes
Cooldown: 10 minutes
Working Intervals: 19

[Reaction Timer]

Session Length: 50 minutes
Interval Length:
Intervals: 19

Tempo Intervals

[British Cycling]

[Warmup] 90rpm

05:00 (05:00)

1/19

[Warmup] 95rpm

02:00 (07:00)

2/19

[Warmup] 100rpm

02:00 (09:00)

3/19

[Warmup] 105rpm

02:00 (11:00)

4/19

[Warmup] 110rpm

01:30 (12:30)

5/19

[Warmup] 120-130rpm

00:30 (13:00)

6/19

[Warmup] 90rpm

02:00 (15:00)

7/19

[Warmup] MAX RPM! GO GO GO

00:06 (15:06)

8/19

[Warmup] 90rpm

01:00 (16:06)

9/19

[Warmup] MAX RPM! GO GO GO

00:06 (16:12)

10/19

[Warmup] 90rpm

01:00 (17:12)

11/19

[Warmup] MAX RPM! GO GO GO

00:06 (17:18)

12/19

[Warmup] 90rpm

02:42 (20:00)

13/19

Zone 3, +90rpm

10:00 (30:00)

14/19

Recovery (Z1-Z2)

05:00 (35:00)

15/19

Zone 3, +90rpm

10:00 (45:00)

16/19

Recovery (Z1-Z2)

05:00 (50:00)

17/19

Zone 3, +90rpm

10:00 (01:00:00)

18/19

Cool Down

10:00 (01:10:00)

19/19

Threshold U/Os

Warmup: 20 minutes
Main: 55 minutes
Cooldown: 10 minutes
Working Intervals: 57

[Reaction Timer]

Session Length: 55 minutes
Interval Length:
Intervals: 57

Threshold U/Os

[British Cycling]

[Warmup] 90rpm

05:00 (05:00)

1/57

[Warmup] 95rpm

02:00 (07:00)

2/57

[Warmup] 100rpm

02:00 (09:00)

3/57

[Warmup] 105rpm

02:00 (11:00)

4/57

[Warmup] 110rpm

01:30 (12:30)

5/57

[Warmup] 120-130rpm

00:30 (13:00)

6/57

[Warmup] 90rpm

02:00 (15:00)

7/57

[Warmup] MAX RPM! GO GO GO

00:06 (15:06)

8/57

[Warmup] 90rpm

01:00 (16:06)

9/57

[Warmup] MAX RPM! GO GO GO

00:06 (16:12)

10/57

[Warmup] 90rpm

01:00 (17:12)

11/57

[Warmup] MAX RPM! GO GO GO

00:06 (17:18)

12/57

[Warmup] 90rpm

02:42 (20:00)

13/57

90% FTP (Under)

01:00 (21:00)

14/57

110% FTP (Over

01:00 (22:00)

15/57

90% FTP (Under)

01:00 (23:00)

16/57

110% FTP (Over

01:00 (24:00)

17/57

90% FTP (Under)

01:00 (25:00)

18/57

110% FTP (Over

01:00 (26:00)

19/57

90% FTP (Under)

01:00 (27:00)

20/57

110% FTP (Over

01:00 (28:00)

21/57

90% FTP (Under)

01:00 (29:00)

22/57

110% FTP (Over

01:00 (30:00)

23/57

Recovery (Z1-Z2)

05:00 (35:00)

24/57

90% FTP (Under)

01:00 (36:00)

25/57

110% FTP (Over

01:00 (37:00)

26/57

90% FTP (Under)

01:00 (38:00)

27/57

110% FTP (Over

01:00 (39:00)

28/57

90% FTP (Under)

01:00 (40:00)

29/57

110% FTP (Over

01:00 (41:00)

30/57

90% FTP (Under)

01:00 (42:00)

31/57

110% FTP (Over

01:00 (43:00)

32/57

90% FTP (Under)

01:00 (44:00)

33/57

110% FTP (Over

01:00 (45:00)

34/57

Recovery (Z1-Z2)

05:00 (50:00)

35/57

90% FTP (Under)

01:00 (51:00)

36/57

110% FTP (Over

01:00 (52:00)

37/57

90% FTP (Under)

01:00 (53:00)

38/57

110% FTP (Over

01:00 (54:00)

39/57

90% FTP (Under)

01:00 (55:00)

40/57

110% FTP (Over

01:00 (56:00)

41/57

90% FTP (Under)

01:00 (57:00)

42/57

110% FTP (Over

01:00 (58:00)

43/57

90% FTP (Under)

01:00 (59:00)

44/57

110% FTP (Over

01:00 (00:00)

45/57

Recovery (Z1-Z2)

05:00 (01:05:00)

46/57

90% FTP (Under)

01:00 (01:06:00)

47/57

110% FTP (Over

01:00 (01:07:00)

48/57

90% FTP (Under)

01:00 (01:08:00)

49/57

110% FTP (Over

01:00 (01:09:00)

50/57

90% FTP (Under)

01:00 (01:10:00)

51/57

110% FTP (Over

01:00 (01:11:00)

52/57

90% FTP (Under)

01:00 (01:12:00)

53/57

110% FTP (Over

01:00 (01:13:00)

54/57

90% FTP (Under)

01:00 (01:14:00)

55/57

110% FTP (Over

01:00 (01:15:00)

56/57

Cool Down

10:00 (01:25:00)

57/57

Vo2 Intervals

Warmup: 20 minutes
Main: 45 minutes
Cooldown: 10 minutes
Working Intervals: 23

[Reaction Timer]

Session Length: 45 minutes
Interval Length:
Intervals: 23

Vo2 Intervals

[British Cycling]

[Warmup] 90rpm

05:00 (05:00)

1/23

[Warmup] 95rpm

02:00 (07:00)

2/23

[Warmup] 100rpm

02:00 (09:00)

3/23

[Warmup] 105rpm

02:00 (11:00)

4/23

[Warmup] 110rpm

01:30 (12:30)

5/23

[Warmup] 120-130rpm

00:30 (13:00)

6/23

[Warmup] 90rpm

02:00 (15:00)

7/23

[Warmup] MAX RPM! GO GO GO

00:06 (15:06)

8/23

[Warmup] 90rpm

01:00 (16:06)

9/23

[Warmup] MAX RPM! GO GO GO

00:06 (16:12)

10/23

[Warmup] 90rpm

01:00 (17:12)

11/23

[Warmup] MAX RPM! GO GO GO

00:06 (17:18)

12/23

[Warmup] 90rpm

02:42 (20:00)

13/23

Zone 5, +95rpm

03:00 (23:00)

14/23

Recovery (Z1-Z2)

05:00 (28:00)

15/23

Zone 5, +95rpm

03:00 (31:00)

16/23

Recovery (Z1-Z2)

05:00 (36:00)

17/23

Zone 5, +95rpm

03:00 (39:00)

18/23

Recovery (Z1-Z2)

05:00 (44:00)

19/23

Zone 5, +95rpm

03:00 (47:00)

20/23

Recovery (Z1-Z2)

05:00 (52:00)

21/23

Zone 5, +95rpm

03:00 (55:00)

22/23

Cool Down

10:00 (01:05:00)

23/23