STPC Staple Intervals

Every weekend, we find some time to get our intervals in. As a team who prides itself on regular racing, it’s still important to check to legs against a prescribed dosage of pain.

We call our weekly staple workout “pancakervals”, because that’s what we crave when we get off the bike when they’re done. If you’re doing the workout in the afternoon, maybe it’s your “sandwichervals” or “beervals”. Whatever you need to call them to get it done!

This week’s intervals are below (click image to go to workout!). Select .ZWO from the download drop-down menu to load into your Zwift game! Here’s a link on how to get that file into Zwift: How-To: Import and Share Zwift Workouts.

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The Short Stack:

The shortest of the options, but no easy task. 2x8 repeats of 40s at 135% with 20s recovery. There are 4 minutes between sets, and ends with a 10 min tempo effort before cooling down.

The Platter:

The middle distance of the options, this one will hurt. 4x8 repeats of 40s at 135% with 20s recovery. There are 4 minutes between sets, and ends with a 20 min tempo effort before cooling down.

The Buffet:

The longest option, this one had us asking ourselves “why?” when we first went through it. 6x8 repeats of 40s at 135% with 20s recovery. There are 4 minutes between sets, and ends with a 30 min tempo effort before cooling down.