ascending endurance intervals
- Cycling
- 1h 20mTime
- 51Stress
- 0.62Intensity
- 16Popularity
About this workout
These ascending endurance intervals feature short bursts at 80% FTP to build your aerobic engine while keeping the effort manageable with recoveries, making them a solid addition to your weekly routine. Perfect for group rides where you need to maintain a steady pace while also preparing for those longer climbs ahead.
Workout structure
- Warm-Up 5 min @ 35-55% (35-55w)
- Active 5 min @ 50% (50w) 88 rpm
- Active 5 min @ 55% (55w) 93 rpm
- Active 30 sec @ 60% (60w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 65% (65w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 70% (70w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 75% (75w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 80% (80w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 60% (60w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 65% (65w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 70% (70w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 75% (75w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 30 sec @ 80% (80w) 85 rpm
- Rest 30 sec @ 50% (50w) 105 rpm
- Active 3 min @ 55% (55w)
- Active 3 min @ 60% (60w)
- Active 3 min @ 65% (65w)
- Active 3 min @ 70% (70w)
- Active 3 min @ 75% (75w)
- Active 3 min @ 55% (55w)
- Active 3 min @ 60% (60w)
- Active 3 min @ 65% (65w)
- Active 3 min @ 70% (70w)
- Active 3 min @ 75% (75w)
- Active 3 min @ 55% (55w)
- Active 3 min @ 60% (60w)
- Active 3 min @ 65% (65w)
- Active 3 min @ 70% (70w)
- Active 3 min @ 75% (75w)
- Cooldown 10 min @ 55-35% (55-35w)