Spinervals 2.0 Time Trial Special

• Cycling
• 1h 4mTime
• 87Stress
• 0.90Intensity
• 120Popularity

About this workout

The Spinervals 2.0 Time Trial Special features a hard-hitting main set of 30-second efforts at 100% FTP, designed to build the kick needed to close gaps and enhance your raw sprinting power. Perfect for sharpening your anaerobic capacity ahead of critical race moments or during performance testing sessions like leistungsdiagnostik 2.0.

Workout structure

• 4:49 min @ 50% (50w) 90 rpm
• 30 sec @ 130% (130w) 100 rpm
• Rest 32 sec @ 40% (40w)
• 28 sec @ 130% (130w) 100 rpm
• Rest 32 sec @ 40% (40w)
• 29 sec @ 130% (130w) 100 rpm
• Rest 52 sec @ 40% (40w)
• 59 sec @ 50% (50w)
• Rest 16 sec @ 40% (40w)
• 1 min @ 50% (50w)
• Rest 16 sec @ 40% (40w)
• 1:1 min @ 50% (50w)
• Rest 14 sec @ 40% (40w)
• 1 min @ 50% (50w)
• Rest 1:5 min @ 40% (40w)
• 2X
  • 30 sec @ 100% (100w) 120 rpm
  • Rest 16 sec @ 40% (40w)
• 29 sec @ 100% (100w) 120 rpm
• Rest 1:20 min @ 40% (40w)
• 5 min @ 100% (100w)
• Rest 1:1 min @ 30% (30w)
• 4:2 min @ 105% (105w)
• Rest 55 sec @ 30% (30w)
• 2:59 min @ 110% (110w)
• Rest 43 sec @ 30% (30w)
• 2:2 min @ 120% (120w)
• Rest 34 sec @ 30% (30w)
• 1:1 min @ 140% (140w)
• Rest 2:5 min @ 30% (30w)
• 2X
  • 59 sec @ 50% (50w)
  • Rest 16 sec @ 40% (40w)
• 1 min @ 50% (50w)
• Rest 18 sec @ 40% (40w)
• 1:1 min @ 50% (50w)
• Rest 1:5 min @ 40% (40w)
• 29 sec @ 100% (100w) 120 rpm
• Rest 17 sec @ 40% (40w)
• 30 sec @ 100% (100w) 120 rpm
• Rest 15 sec @ 40% (40w)
• 30 sec @ 100% (100w) 120 rpm
• Rest 1:19 min @ 40% (40w)
• 3 min @ 110% (110w)
• Rest 35 sec @ 30% (30w)
• 2:1 min @ 120% (120w)
• Rest 32 sec @ 30% (30w)
• 59 sec @ 140% (140w)
• Rest 1:45 min @ 30% (30w)
• 11 sec @ 160% (160w)
• 2X
  • 10 sec @ 160% (160w)
• Rest 31 sec @ 30% (30w)
• 2X
  • 10 sec @ 160% (160w)
• 9 sec @ 160% (160w)
• Rest 32 sec @ 30% (30w)
• 2X
  • 10 sec @ 160% (160w)
• 9 sec @ 160% (160w)
• Rest 5:40 min @ 30% (30w)