Workouts» Fast Track Fitness

Fast Track Fitness

Plan overview

Weeks: 4

Duration: 49m/week

Stress points: 60/week

Workouts: 8

Total duration: 3h 16m

Total stress points: 240

Zone distribution

Z1: 16m

Z2: 1h 8m

Z3: 53m

Z4: 40m

Z5: 18m

Z6: 2m

8%
34%
27%
20%
9%
1%


Select a week or scroll down to view all workouts.

Fast Track Fitness »

Week 1

Week 1

Workouts: 2

Total duration: 34m

Total stress points: 38

Average workout:

Duration 17m

Stress points 19

Zone distribution

Z1: -

Z2: 15m

Z3: 10m

Z4: 8m

Z5: -

Z6: 1m

0%
45%
30%
24%
0%
1%

Fast Track Fitness» Week 1 »

1. Brisk Burn

2min from 65 to 80% FTP
3x 40sec @ 88% FTP,
20sec @ 72% FTP
1min @ 80rpm, 78% FTP
3x 30sec @ 92% FTP,
30sec @ 72% FTP
1min @ 80rpm, 78% FTP
3x 20sec @ 96% FTP,
40sec @ 72% FTP
10sec @ 125% FTP
50sec @ 72% FTP
10sec @ 125% FTP
50sec @ 72% FTP
10sec @ 125% FTP
50sec from 70 to 65% FTP
2min from 65 to 80% FTP3x 40sec @ 88% FTP,
20sec @ 72% FTP1min @ 80rpm, 78% FTP3x 30sec @ 92% FTP,
30sec @ 72% FTP1min @ 80rpm, 78% FTP3x 20sec @ 96% FTP,
40sec @ 72% FTP10sec @ 125% FTP50sec @ 72% FTP10sec @ 125% FTP50sec @ 72% FTP10sec @ 125% FTP50sec from 70 to 65% FTP
Workout overview

Duration: 16m

Stress points: 17

Zone distribution

Z1: -

Z2: 8m

Z3: 5m

Z4: 3m

Z5: -

Z6: 1m

0%
53%
28%
16%
0%
3%

Every journey starts with a single step, and we'll start this fitness journey with a 16min workout. The only focus for you today is to have fun working through the power zones! We'll start with a quick warm-up, then get into the workout intervals, which feature various lengths and intensities. All aboard the train going down the fast track to fitness!

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Fast Track Fitness» Week 1 »

2. Instant Inferno

1min from 65 to 80% FTP
30sec @ 76% FTP
30sec @ 82% FTP
30sec @ 75% FTP
30sec @ 84% FTP
30sec @ 74% FTP
30sec @ 86% FTP
30sec @ 73% FTP
30sec @ 88% FTP
30sec @ 72% FTP
30sec @ 90% FTP
30sec @ 71% FTP
30sec @ 92% FTP
30sec @ 70% FTP
30sec @ 94% FTP
30sec @ 69% FTP
30sec @ 96% FTP
30sec @ 70% FTP
30sec @ 94% FTP
30sec @ 72% FTP
30sec @ 92% FTP
30sec @ 74% FTP
30sec @ 90% FTP
30sec @ 76% FTP
30sec @ 88% FTP
30sec @ 78% FTP
30sec @ 92% FTP
30sec @ 80% FTP
30sec @ 96% FTP
30sec @ 82% FTP
30sec @ 100% FTP
30sec @ 84% FTP
30sec @ 104% FTP
1min from 74 to 65% FTP
1min from 65 to 80% FTP30sec @ 76% FTP30sec @ 82% FTP30sec @ 75% FTP30sec @ 84% FTP30sec @ 74% FTP30sec @ 86% FTP30sec @ 73% FTP30sec @ 88% FTP30sec @ 72% FTP30sec @ 90% FTP30sec @ 71% FTP30sec @ 92% FTP30sec @ 70% FTP30sec @ 94% FTP30sec @ 69% FTP30sec @ 96% FTP30sec @ 70% FTP30sec @ 94% FTP30sec @ 72% FTP30sec @ 92% FTP30sec @ 74% FTP30sec @ 90% FTP30sec @ 76% FTP30sec @ 88% FTP30sec @ 78% FTP30sec @ 92% FTP30sec @ 80% FTP30sec @ 96% FTP30sec @ 82% FTP30sec @ 100% FTP30sec @ 84% FTP30sec @ 104% FTP1min from 74 to 65% FTP
Workout overview

Duration: 18m

Stress points: 21

Zone distribution

Z1: -

Z2: 7m

Z3: 6m

Z4: 6m

Z5: -

Z6: -

0%
37%
32%
31%
0%
0%

Let's keep the consistency going with a quick 18-minute high-intensity workout. After the warm-up, the session features 30sec of work, with 30sec of rest at various intensities and recoveries. Let's send some calories into the fiery inferno!

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Fast Track Fitness »

Week 2

Week 2

Workouts: 2

Total duration: 45m

Total stress points: 52

Average workout:

Duration 23m

Stress points 26

Zone distribution

Z1: -

Z2: 23m

Z3: 9m

Z4: 9m

Z5: 4m

Z6: -

0%
52%
19%
20%
9%
0%

Fast Track Fitness» Week 2 »

1. Twenty Torch

3min from 65 to 80% FTP
30sec @ 70% FTP
1min @ 82% FTP
20sec @ 70% FTP
45sec @ 86% FTP
20sec @ 70% FTP
30sec @ 90% FTP
20sec @ 70% FTP
15sec @ 115% FTP
1min 30sec @ 72% FTP
1min @ 84% FTP
20sec @ 70% FTP
45sec @ 88% FTP
20sec @ 70% FTP
30sec @ 92% FTP
20sec @ 70% FTP
15sec @ 115% FTP
1min 30sec @ 72% FTP
1min @ 86% FTP
20sec @ 70% FTP
45sec @ 90% FTP
20sec @ 70% FTP
30sec @ 94% FTP
20sec @ 70% FTP
15sec @ 115% FTP
3min from 70 to 65% FTP
3min from 65 to 80% FTP30sec @ 70% FTP1min @ 82% FTP20sec @ 70% FTP45sec @ 86% FTP20sec @ 70% FTP30sec @ 90% FTP20sec @ 70% FTP15sec @ 115% FTP1min 30sec @ 72% FTP1min @ 84% FTP20sec @ 70% FTP45sec @ 88% FTP20sec @ 70% FTP30sec @ 92% FTP20sec @ 70% FTP15sec @ 115% FTP1min 30sec @ 72% FTP1min @ 86% FTP20sec @ 70% FTP45sec @ 90% FTP20sec @ 70% FTP30sec @ 94% FTP20sec @ 70% FTP15sec @ 115% FTP3min from 70 to 65% FTP
Workout overview

Duration: 20m

Stress points: 21

Zone distribution

Z1: -

Z2: 12m

Z3: 5m

Z4: 2m

Z5: 1m

Z6: -

0%
59%
27%
11%
4%
0%

You can do anything for 20min, right!? Good! Because this 20min high-intensity workout will torch your daily calories. The session is 3 rounds of 60, 45, 30, and 15sec efforts. Each round will get a little more intense - so get ready to bring your best effort in the final round!

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Fast Track Fitness» Week 2 »

2. Calorie Crush

3min @ 95rpm, from 65 to 75% FTP
20sec @ 90% FTP
20sec @ 100% FTP
20sec @ 75% FTP
20sec @ 95% FTP
20sec @ 105% FTP
20sec @ 80% FTP
20sec @ 98% FTP
20sec @ 110% FTP
20sec @ 85% FTP
1min @ 60% FTP
20sec @ 90% FTP
20sec @ 100% FTP
20sec @ 75% FTP
20sec @ 95% FTP
20sec @ 105% FTP
20sec @ 80% FTP
20sec @ 98% FTP
20sec @ 110% FTP
20sec @ 85% FTP
1min @ 60% FTP
20sec @ 90% FTP
20sec @ 100% FTP
20sec @ 75% FTP
20sec @ 95% FTP
20sec @ 105% FTP
20sec @ 80% FTP
20sec @ 98% FTP
20sec @ 110% FTP
20sec @ 85% FTP
1min @ 60% FTP
20sec @ 90% FTP
20sec @ 100% FTP
20sec @ 75% FTP
20sec @ 95% FTP
20sec @ 105% FTP
20sec @ 80% FTP
20sec @ 98% FTP
20sec @ 110% FTP
20sec @ 85% FTP
1min @ 60% FTP
20sec @ 90% FTP
20sec @ 100% FTP
20sec @ 75% FTP
20sec @ 95% FTP
20sec @ 105% FTP
20sec @ 80% FTP
20sec @ 98% FTP
20sec @ 110% FTP
20sec @ 85% FTP
3min from 75 to 65% FTP
3min @ 95rpm, from 65 to 75% FTP20sec @ 90% FTP20sec @ 100% FTP20sec @ 75% FTP20sec @ 95% FTP20sec @ 105% FTP20sec @ 80% FTP20sec @ 98% FTP20sec @ 110% FTP20sec @ 85% FTP1min @ 60% FTP20sec @ 90% FTP20sec @ 100% FTP20sec @ 75% FTP20sec @ 95% FTP20sec @ 105% FTP20sec @ 80% FTP20sec @ 98% FTP20sec @ 110% FTP20sec @ 85% FTP1min @ 60% FTP20sec @ 90% FTP20sec @ 100% FTP20sec @ 75% FTP20sec @ 95% FTP20sec @ 105% FTP20sec @ 80% FTP20sec @ 98% FTP20sec @ 110% FTP20sec @ 85% FTP1min @ 60% FTP20sec @ 90% FTP20sec @ 100% FTP20sec @ 75% FTP20sec @ 95% FTP20sec @ 105% FTP20sec @ 80% FTP20sec @ 98% FTP20sec @ 110% FTP20sec @ 85% FTP1min @ 60% FTP20sec @ 90% FTP20sec @ 100% FTP20sec @ 75% FTP20sec @ 95% FTP20sec @ 105% FTP20sec @ 80% FTP20sec @ 98% FTP20sec @ 110% FTP20sec @ 85% FTP3min from 75 to 65% FTP
Workout overview

Duration: 25m

Stress points: 31

Zone distribution

Z1: -

Z2: 12m

Z3: 3m

Z4: 7m

Z5: 3m

Z6: -

0%
47%
13%
27%
13%
0%

Back at it with another super fun workout! We're going to push the workout length up again today to 25min too! We'll start with a warm-up, then dive into quick 20sec long intervals at various intensities. Fear not, though, this workout may be high-intensity, but it will crush your daily calorie count!

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Fast Track Fitness »

Week 3

Week 3

Workouts: 2

Total duration: 57m

Total stress points: 67

Average workout:

Duration 29m

Stress points 34

Zone distribution

Z1: 8m

Z2: 19m

Z3: 19m

Z4: 3m

Z5: 8m

Z6: 1m

13%
33%
34%
6%
14%
1%

Fast Track Fitness» Week 3 »

1. Flash Burn

4min @ 95rpm, from 60 to 70% FTP
40sec @ 75% FTP
20sec @ 85% FTP
10sec @ 100% FTP
10sec @ 65% FTP
10sec @ 100% FTP
20sec @ 85% FTP
40sec @ 75% FTP
1min @ 80rpm, 65% FTP
40sec @ 80% FTP
20sec @ 90% FTP
10sec @ 105% FTP
10sec @ 65% FTP
10sec @ 105% FTP
20sec @ 90% FTP
40sec @ 80% FTP
1min @ 80rpm, 65% FTP
40sec @ 85% FTP
20sec @ 95% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
20sec @ 95% FTP
40sec @ 85% FTP
1min @ 80rpm, 65% FTP
40sec @ 75% FTP
20sec @ 85% FTP
10sec @ 100% FTP
10sec @ 65% FTP
10sec @ 100% FTP
20sec @ 85% FTP
40sec @ 75% FTP
1min @ 80rpm, 65% FTP
40sec @ 80% FTP
20sec @ 90% FTP
10sec @ 105% FTP
10sec @ 65% FTP
10sec @ 105% FTP
20sec @ 90% FTP
40sec @ 80% FTP
1min @ 80rpm, 65% FTP
40sec @ 85% FTP
20sec @ 95% FTP
10sec @ 110% FTP
10sec @ 65% FTP
10sec @ 110% FTP
20sec @ 95% FTP
40sec @ 85% FTP
3min @ 90rpm, from 75 to 65% FTP
4min @ 95rpm, from 60 to 70% FTP40sec @ 75% FTP20sec @ 85% FTP10sec @ 100% FTP10sec @ 65% FTP10sec @ 100% FTP20sec @ 85% FTP40sec @ 75% FTP1min @ 80rpm, 65% FTP40sec @ 80% FTP20sec @ 90% FTP10sec @ 105% FTP10sec @ 65% FTP10sec @ 105% FTP20sec @ 90% FTP40sec @ 80% FTP1min @ 80rpm, 65% FTP40sec @ 85% FTP20sec @ 95% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP20sec @ 95% FTP40sec @ 85% FTP1min @ 80rpm, 65% FTP40sec @ 75% FTP20sec @ 85% FTP10sec @ 100% FTP10sec @ 65% FTP10sec @ 100% FTP20sec @ 85% FTP40sec @ 75% FTP1min @ 80rpm, 65% FTP40sec @ 80% FTP20sec @ 90% FTP10sec @ 105% FTP10sec @ 65% FTP10sec @ 105% FTP20sec @ 90% FTP40sec @ 80% FTP1min @ 80rpm, 65% FTP40sec @ 85% FTP20sec @ 95% FTP10sec @ 110% FTP10sec @ 65% FTP10sec @ 110% FTP20sec @ 95% FTP40sec @ 85% FTP3min @ 90rpm, from 75 to 65% FTP
Workout overview

Duration: 27m

Stress points: 28

Zone distribution

Z1: -

Z2: 16m

Z3: 7m

Z4: 3m

Z5: 1m

Z6: -

0%
58%
25%
12%
5%
0%

This is the last step before we hit the 30min long workouts; look at the progress you've made already! You should be proud of yourself for sticking it out and showing up each week! Today's 28min high-intensity workout is perfect for getting in your daily burn. This session is 6 rounds of 40, 20, and 10sec down the ladder, with a 10sec recovery at the bottom, then 10, 20, and 40 seconds back up the ladder. The efforts increase as the durations get shorter, so get ready to push yourself further today!

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Fast Track Fitness» Week 3 »

2. Lavender Unicorn

5min @ 85rpm, from 50 to 75% FTP
1x 30sec @ 95rpm, 85% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP
3min @ 85rpm, 85% FTP
1min @ 100rpm, 105% FTP
30sec @ 110rpm, 115% FTP
3min @ 85rpm, 85% FTP
1min @ 100rpm, 105% FTP
30sec @ 110rpm, 115% FTP
3min @ 85rpm, 85% FTP
1min @ 100rpm, 105% FTP
30sec @ 110rpm, 115% FTP
3min @ 85rpm, 85% FTP
1min @ 100rpm, 105% FTP
30sec @ 110rpm, 150% FTP
2min @ 85rpm, 50% FTP
5min @ 85rpm, from 50 to 75% FTP1x 30sec @ 95rpm, 85% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 115% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 115% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 115% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 150% FTP2min @ 85rpm, 50% FTP
Workout overview

Duration: 30m

Stress points: 39

Zone distribution

Z1: 8m

Z2: 3m

Z3: 13m

Z4: -

Z5: 7m

Z6: 1m

25%
10%
42%
0%
22%
2%

For the first of our 3, 30min workouts of the plan, we'll spend time riding under and over your FTP. This 30-minute workout requires hard work at nearly every phase, but you are strong and can get it done! Doing these kinds of workouts builds up your strength and ability to bounce back after hard efforts. You'll also feel mentally stronger and more resilient.

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Fast Track Fitness »

Week 4

Week 4

Workouts: 2

Total duration: 1h

Total stress points: 83

Average workout:

Duration 30m

Stress points 42

Zone distribution

Z1: 8m

Z2: 10m

Z3: 15m

Z4: 20m

Z5: 6m

Z6: 1m

13%
17%
25%
33%
10%
2%

Fast Track Fitness» Week 4 »

1. Wave Rider

8min @ 85rpm, from 50 to 75% FTP
15sec @ 110rpm, 150% FTP
5min @ 90rpm, from 88 to 95% FTP
15sec @ 110rpm, 150% FTP
5min @ 90rpm, from 88 to 95% FTP
15sec @ 110rpm, 150% FTP
5min @ 90rpm, from 88 to 95% FTP
15sec @ 110rpm, 150% FTP
4min @ 90rpm, from 88 to 95% FTP
2min @ 85rpm, 50% FTP
8min @ 85rpm, from 50 to 75% FTP15sec @ 110rpm, 150% FTP5min @ 90rpm, from 88 to 95% FTP15sec @ 110rpm, 150% FTP5min @ 90rpm, from 88 to 95% FTP15sec @ 110rpm, 150% FTP5min @ 90rpm, from 88 to 95% FTP15sec @ 110rpm, 150% FTP4min @ 90rpm, from 88 to 95% FTP2min @ 85rpm, 50% FTP
Workout overview

Duration: 30m

Stress points: 39

Zone distribution

Z1: 5m

Z2: 5m

Z3: 5m

Z4: 14m

Z5: -

Z6: 1m

17%
16%
18%
45%
0%
3%

They call it the "Wave Rider" because the workout graphic looks like waves. You'll ramp up slowly to a short power burst, then ride the same power wave again four times. No surfboard required, but make sure to keep your head above water.

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Fast Track Fitness» Week 4 »

Emily's Short Mix

3min from 45 to 85% FTP
3min @ 85% FTP
1min @ 100% FTP
1min @ 115% FTP
1min 30sec @ 75% FTP
3min @ 85% FTP
2min @ 100% FTP
2min @ 115% FTP
1min 30sec @ 75% FTP
3min @ 85% FTP
3min @ 100% FTP
3min @ 115% FTP
3min from 75 to 40% FTP
3min from 45 to 85% FTP3min @ 85% FTP1min @ 100% FTP1min @ 115% FTP1min 30sec @ 75% FTP3min @ 85% FTP2min @ 100% FTP2min @ 115% FTP1min 30sec @ 75% FTP3min @ 85% FTP3min @ 100% FTP3min @ 115% FTP3min from 75 to 40% FTP
Workout overview

Duration: 30m

Stress points: 44

Zone distribution

Z1: 3m

Z2: 5m

Z3: 10m

Z4: 6m

Z5: 6m

Z6: -

10%
18%
32%
20%
20%
0%

This workout is designed to get maximal results from minimal time. You'll go through three sets of intervals that ramp the intensity, with each series getting both harder and longer. It won't be easy, but at least it'll be over soon! CRUSH IT TODAY!

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