Endurance Interval Miles 1.0

• Cycling
• 41mTime
• 41Stress
• 0.77Intensity
• 30Popularity

About this workout

Endurance Interval Miles 1.0 features a punishing main set of 8 intervals at 110% FTP, perfect for pushing your aerobic ceiling and preparing for those tough climbs. This workout is a solid choice for building the capacity needed in races and group rides when the pace kicks up and you need to dig deep.

Workout structure

• 16X
  • Warm-Up 10 sec @ 108% (108w) 70 rpm
  • Rest 30 sec @ 48% (48w)
• 10X
  • 130W 15 sec @ 109% (109w) 85 rpm
  • Rest 30 sec @ 48% (48w)
• 8X
  • 140W 20 sec @ 110% (110w) 85 rpm
  • Rest 30 sec @ 49% (49w)
• 6X
  • 147W 25 sec @ 111% (111w) 90 rpm
  • Rest 30 sec @ 49% (49w)
• 4X
  • 154W 30 sec @ 112% (112w) 95 rpm
  • Rest 30 sec @ 50% (50w)
• 2X
  • 164W 1 min @ 113% (113w) 90 rpm
  • Rest 30 sec @ 50% (50w)
• Rest 1 min @ 80% (80w) 85 rpm
• Rest 1 min @ 70% (70w) 85 rpm
• Rest 1 min @ 60% (60w)
• Rest 1 min @ 50% (50w)