>> Workouts >> Baseline/Endurance with Sprint Intervals 90 m

Baseline/Endurance with Sprint Intervals 90 m

Tags: Recovery Endurance Neuromuscular HIIT Improve FTP
      • 01:30:00
      • Duration
      • Endurance
      • Category
      • Intensity
Est. Average Power
115 watts
Est. Kcals
686
Est. Points
41
Ridden 0 time(s) in the last 30 days
  • Avg. power
    115 watts
  • Est. Kcals
    686
  • Points
    41
      • Intensity
      • Time
      • Points
      • Favour
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Workout description

This workout will help develop FTP by combining baseline / endurance work (at or below the lower lactate threshold) with very short high intensity intervals towards the end of the workout. The very high intensity (very short) intervals stimulate the body's recovery mechanisms with very little fatigue.

Select the appropriate gear for a flat out spint about 10 seconds before the sprint interval is due to start, then go flat out and hold as much power as you can in the sprint until the end of the interval, then select an easy gear for the recovery.

This workout will help develop FTP by combining baseline / endurance work (at or below the lower lactate threshold) with very short high intensity intervals towards the end of the workout. The very high intensity (very short) intervals stimulate the body's recovery mechanisms with very little fatigue.

Select the appropriate gear for a flat out spint about 10 seconds before the sprint interval is due to start, then go flat out and hold as much power as you can in the sprint until the end of the interval, then select an easy gear for the recovery.

  • Description Time Target Power Intensity Kcals
    Warmup - Easy 01:00 99 Watts
    7 kcals
    Warmup - Easy 01:00 117 Watts
    8 kcals
    Warmup - Steady 01:00 126 Watts
    8 kcals
    Warmup - Steady 01:00 135 Watts
    9 kcals
    Warmup - Moderate 00:15 153 Watts
    3 kcals
    Warmup - Steady 00:45 135 Watts
    7 kcals
    Warmup - Moderate 00:30 162 Watts
    5 kcals
    Warmup - Steady 01:00 135 Watts
    9 kcals
    Warmup - Hard 00:15 180 Watts
    3 kcals
    Warmup - Steady 01:00 135 Watts
    9 kcals
    Warmup - Hard 00:15 171 Watts
    3 kcals
    Warmup - Easy 02:00 117 Watts
    15 kcals
    Steady baseline effort 07:00 108 Watts
    50 kcals
    Low-end endurance pace 07:00 126 Watts
    58 kcals
    Steady baseline effort 12:30 108 Watts
    89 kcals
    Low-end endurance pace 12:30 126 Watts
    104 kcals
    Steady baseline effort 07:00 108 Watts
    50 kcals
    Low-end endurance pace 07:00 126 Watts
    58 kcals
    Flat out SPRINT !! 00:15 360 Watts
    6 kcals
    Recovery 01:45 90 Watts
    10 kcals
    Recovery 03:00 99 Watts
    20 kcals
    Flat out SPRINT !! 00:15 360 Watts
    6 kcals
    Recovery 01:45 90 Watts
    10 kcals
    Recovery 03:00 99 Watts
    20 kcals
    Flat out SPRINT !! 00:15 360 Watts
    6 kcals
    Recovery 01:45 90 Watts
    10 kcals
    Recovery 03:00 99 Watts
    20 kcals
    Flat out SPRINT !! 00:15 360 Watts
    6 kcals
    Recovery 01:45 90 Watts
    10 kcals
    Recovery 03:00 108 Watts
    21 kcals
    Warm down 07:00 99 Watts
    46 kcals