Endurance Interval Miles 0.2

• Cycling
• 41mTime
• 46Stress
• 0.81Intensity
• 45Popularity

About this workout

This workout features short bursts of 20 seconds at a demanding 111% FTP, designed to raise your aerobic ceiling and prepare you for when the road kicks up. Perfect for integrating into your training routine alongside classic sessions like 5x8/2 or leistungsdiagnostik 2.0, it builds the top-end power needed for those critical race moments and tough group ride efforts.

Workout structure

• 16X
  • Warm-Up 10 sec @ 110% (110w) 70 rpm
  • Rest 30 sec @ 55% (55w)
• 10X
  • 135W 15 sec @ 111% (111w) 85 rpm
  • Rest 30 sec @ 57% (57w)
• 8X
  • 144W 20 sec @ 111% (111w) 85 rpm
  • Rest 30 sec @ 58% (58w)
• 6X
  • 151W 25 sec @ 112% (112w) 90 rpm
  • Rest 30 sec @ 60% (60w)
• 4X
  • 157W 30 sec @ 112% (112w) 95 rpm
  • Rest 30 sec @ 61% (61w)
• 2X
  • 160W 1 min @ 113% (113w) 90 rpm
  • Rest 30 sec @ 62% (62w)
• Rest 1 min @ 80% (80w) 85 rpm
• Rest 1 min @ 75% (75w) 85 rpm
• Rest 1 min @ 70% (70w)
• Rest 1 min @ 65% (65w)