Duke+1

• Cycling
• 1h 0mTime
• 67Stress
• 0.81Intensity
• 56Popularity

About this workout

Duke+1 features a punishing main set of 3 intervals at 120% FTP, perfect for raising your aerobic ceiling and enhancing your capacity for those intense moments when the road kicks up. This session is a classic choice for cyclists looking to build their endurance and power for race day or competitive group rides.

Workout structure

• 1:30 min @ 50-55% (50-55w)
• 1 min @ 55% (55w)
• 1 min @ 60% (60w)
• 2X
  • 1 min @ 65% (65w)
• 3 min @ 70% (70w)
• 1 min @ 105% (105w)
• 3X
  • 2 min @ 60% (60w)
  • 1 min @ 110% (110w)
• 2 min @ 60% (60w)
• 1 min @ 115% (115w)
• 5 min @ 50% (50w)
• 1 min @ 115% (115w)
• 3X
  • 2 min @ 60% (60w)
  • 1 min @ 120% (120w)
• 2 min @ 60% (60w)
• 1 min @ 115% (115w)
• 5 min @ 50% (50w)
• 1 min @ 115% (115w)
• 3X
  • 2 min @ 60% (60w)
  • 1 min @ 110% (110w)
• 2 min @ 60% (60w)
• 1 min @ 105% (105w)
• 3 min @ 50% (50w)