Endurance Interval Miles 0.1

• Cycling
• 44mTime
• 48Stress
• 0.81Intensity
• 20Popularity

About this workout

This VO2 max workout features a punchy main set of 16 intervals at 110% FTP, perfect for boosting your aerobic ceiling and preparing for those demanding climbs or race kicks. A solid choice for cyclists looking to enhance their power and endurance while mixing in some classic intensity with manageable recoveries.

Workout structure

• 16X
  • Warm-Up 10 sec @ 110% (110w) 70 rpm
  • Rest 30 sec @ 55% (55w)
• 10X
  • 135W 15 sec @ 110% (110w) 85 rpm
  • Rest 30 sec @ 57% (57w)
• 8X
  • 144W 20 sec @ 110% (110w) 85 rpm
  • Rest 30 sec @ 59% (59w)
• 6X
  • 151W 25 sec @ 110% (110w) 90 rpm
  • Rest 30 sec @ 61% (61w)
• 4X
  • 157W 25 sec @ 110% (110w) 95 rpm
  • Rest 30 sec @ 63% (63w)
• 2X
  • 160W 1 min @ 110% (110w) 90 rpm
  • Rest 30 sec @ 60% (60w)
• Rest 4 min @ 80% (80w) 85 rpm
• Rest 3 min @ 75% (75w) 85 rpm