12 minute and 5 minute intervals - 90 minutes

• Cycling
• 1h 30mTime
• 123Stress
• 0.90Intensity
• 45Popularity

About this workout

This workout features brutal 12-minute intervals at 100% FTP, perfect for building the sustainable power you need for weekly group rides and time trials. With solid recovery periods in between, it’s a classic choice for refining your threshold while pushing your limits.

Workout structure

• 5 min @ 50-65% (50-65w)
• 5 min @ 65% (65w)
• 1 min @ 90% (90w)
• 1 min @ 60% (60w)
• 1 min @ 100% (100w)
• 1 min @ 60% (60w)
• 1 min @ 105% (105w)
• 3 min @ 60% (60w)
• 3X
  • 12 min @ 100% (100w)
  • 4 min @ 60% (60w)
• 5 min @ 102% (102w)
• 3 min @ 60% (60w)
• 5 min @ 104% (104w)
• 3 min @ 60% (60w)
• 5 min @ 106% (106w)
• 3 min @ 70-50% (70-50w)