EN180 - 8x (1' Z4 into 19' Z2, 106/66%)

• Cycling
• 3h 0mTime
• 146Stress
• 0.70Intensity
• 56Popularity

About this workout

This workout features 8 hard efforts of 60 seconds at 106% FTP, paired with generous 19-minute recoveries to build your VO2 max and improve your capacity for when the road kicks up. It's an iconic staple for cyclists looking to boost their aerobic ceiling and tackle demanding group rides or time trials with confidence.

Workout structure

• Warm Up 2 min @ 58% (58w) 82 rpm
• Warm Up 2 min @ 62% (62w) 86 rpm
• Warm Up 2 min @ 66% (66w) 88 rpm
• Warm Up 2 min @ 70% (70w) 90 rpm
• Quick Legs 30 sec @ 95% (95w) 100 rpm
• 4X
  • Rest 30 sec @ 50% (50w)
  • Easy 30 sec @ 100% (100w) 100 rpm
• Rest 30 sec @ 50% (50w)
• Quick Legs 2 min @ 58% (58w) 90 rpm
• 8X
  • Easy 1 min @ 106% (106w)
  • Rest 19 min @ 66% (66w)
• 2 min @ 60% (60w)
• Rest 3 min @ 50% (50w)