14.4 90´Z1/2/1 5x 1FTP

• Cycling
• 1h 30mTime
• 76Stress
• 0.71Intensity
• 220Popularity

About this workout

This endurance workout features a classic main set of 5 x 60 seconds at 100% FTP, interspersed with 5-minute recoveries, perfect for building your aerobic engine while also hitting that top-end effort. Ideal for those looking to balance base miles with some intensity, this session fits well into any mid-week training routine or pre-season ramp-up.

Workout structure

• 20 min @ 55-60% (55-60w)
• 20 min @ 60-75% (60-75w)
• 5X
  • 1 min @ 100% (100w)
  • 5 min @ 75% (75w)
• 20 min @ 75-55% (75-55w)