1On/1Off

• Cycling
• 1h 16mTime
• 89Stress
• 0.84Intensity
• 30Popularity

About this workout

This workout features intense 60-second efforts at 120% FTP, designed to push your aerobic ceiling and improve your top-end capacity for those critical moments in a race. It's perfect for building the stamina needed when the road steepens or during a hard group ride.

Workout structure

• 3 min @ 45% (45w)
• 2 min @ 65% (65w)
• 2:10 min @ 60% (60w)
• 2 min @ 75% (75w)
• 2 min @ 50% (50w)
• 30 sec @ 100% (100w)
• 1 min @ 60% (60w)
• 30 sec @ 110% (110w)
• 1 min @ 60% (60w)
• 30 sec @ 120% (120w)
• 3:30 min @ 45% (45w)
• 10X
  • 1 min @ 120% (120w)
  • Rest 1 min @ 35% (35w)
• 8 min @ 50% (50w)
• 10X
  • 1 min @ 120% (120w)
  • Rest 1 min @ 35% (35w)
• 10 min @ 50% (50w)