Winchel part 2
Winchell is a combination workout that starts with 3 sets of 4-minute Threshold efforts at 95-105% FTP with active recoveries that increase in durationover the course of each interval set.
The second half of the workout is made up of 3 sets of 40/20's where you'll ride for 40 seconds at 120-130% FTP, rinse for 20 seconds, then repeat for 5 short efforts per set of high-intensity repeats.
Recoveries between sets of 40/20's last for 5 minutes each.
- Author: Paolo
- Sport: bike
- Duration: 29 min
- Dominant zone: Anaerobic
- Intensity: 0.89
- Created: 2020-04-15T13:22:18.010Z
- Updated: 2026-04-22T10:43:14.246Z
Structure
- 40 sec @ 120% (120w)
- 20 sec @ 45% (45w)
- 40 sec @ 125% (125w)
- 20 sec @ 45% (45w)
- 40 sec @ 123% (123w)
- 20 sec @ 45% (45w)
- 40 sec @ 130% (130w)
- 20 sec @ 45% (45w)
- 40 sec @ 128% (128w)
- 5 min @ 45% (45w)
- 40 sec @ 120% (120w)
- 20 sec @ 45% (45w)
- 40 sec @ 125% (125w)
- 20 sec @ 45% (45w)
- 40 sec @ 123% (123w)
- 20 sec @ 45% (45w)
- 40 sec @ 130% (130w)
- 20 sec @ 45% (45w)
- 40 sec @ 128% (128w)
- 5 min @ 45% (45w)
- 40 sec @ 120% (120w)
- 20 sec @ 45% (45w)
- 40 sec @ 125% (125w)
- 20 sec @ 45% (45w)
- 40 sec @ 123% (123w)
- 20 sec @ 45% (45w)
- 40 sec @ 130% (130w)
- 20 sec @ 45% (45w)
- 40 sec @ 128% (128w)
- 5 min @ 45-25% (45-25w)