Los Pistoleros

Sweetspot/Tempo 30 min and go
Duration: 0:28:45
  • AVG: 77 %FTP
  • MIN: 45 %FTP
  • MAX: 95 %FTP
Sharing level: Public workout

Description of workout

Maximise your training time with these fun and effective intervals in just 30 minutes and get fit fast!. This allows you to increase post-exercise resting energy expenditure, allowing your body to burn calories at a high rate after the session.

TIP: Workouts are the ideal way to maximize the impact of your training time. However it's important to always warm up before a workout. If you want a longer warm-up than the one in this workout, ride a short easy route in Just Ride mode and then jump into the workout.

Workout instructions

Time from start Show time Text
0:00:10 0:00:08 Welcome to the second Workout of this plan called Los Pistoleros.
0:01:00 0:00:08 This workout is only half an hour long, so if you're short on time, this is the workout for you!
0:02:00 0:00:08 Workouts like this will keep you fit and make you sweat!
0:02:30 0:00:08 But the main aim of this workout is to have fun riding indoors.
0:03:00 0:00:07 A short session doesn't mean it will be easy.
0:03:30 0:00:06 You're almost done with the warm-up.
0:04:10 0:00:08 You will have a short sprint to get your breathing going before the main part starts.
0:05:10 0:00:09 The main part consists of four intervals. Keep your cadence around 90 rpm for each interval.
0:05:20 0:00:09 The first interval starts with a three minute block of steady pedalling, followed by a one minute interval in higher numbers.
0:05:40 0:00:08 Get ready for some really hard training as you will be riding up to 95% of your FTP!
0:06:05 0:00:05 Let's go!
0:08:00 0:00:07 You're doing great, keep it up!
0:08:40 0:00:07 Increase in less than thirty seconds, get ready!
0:10:10 0:00:05 Well done!
0:11:00 0:00:07 Now you have a chance to catch your breath.
0:11:30 0:00:07 You can also use this time to have a quick drink.
0:12:00 0:00:08 Now another interval is coming up and the resistance is going up again!
0:12:30 0:00:08 During this interval, the resistance gradually increases, ending with a one-minute 95% of FTP.
0:13:45 0:00:05 GO! GO! GO!
0:15:00 0:00:07 You are now halfway to the finish line!
0:16:00 0:00:08 You should know what to expect as the next interval will be the same as the first one.
0:17:30 0:00:06 You're unstoppable!
0:20:00 0:00:08 In the last few seconds, keep pushing!
0:20:30 0:00:05 Great job!
0:21:00 0:00:07 Don't forget to stay well hydrated during your ride!
0:21:30 0:00:08 The best option is an ionic drink, which replenishes all the minerals lost through sweat.
0:22:30 0:00:07 Focus on breathing regularly and get ready to go!
0:23:30 0:00:06 You are doing great!
0:23:55 0:00:06 Get ready for the final interval!
0:24:50 0:00:07 Hold on for the last few seconds!
0:25:10 0:00:07 Congratulations! You did an excellent job.
0:26:00 0:00:07 That was a short but intense training session, wasn't it?
0:27:00 0:00:09 It's time to cool down. This will help bring your heart rate back to normal and speed up your recovery.
0:28:00 0:00:08 Hope you enjoyed today's training and looking forward to the next one with you!


This workout is not synchronized with specific video content.


Duration TSS IF Type of device
There are no rides on this workout