Endurance Interval Miles 1.1

• Cycling
• 41mTime
• 45Stress
• 0.80Intensity
• 85Popularity

About this workout

This workout features short, intense bursts designed to push your VO2 max, with 10 intervals of 20 seconds at 110% FTP followed by brief recoveries. It's a solid choice for building the capacity you'll need on climbs or during race kicks, making it a staple for those focused on improving their grundlagenausdauer.

Workout structure

• 12X
  • Warm-Up 10 sec @ 110% (110w) 70 rpm
  • Rest 25 sec @ 50% (50w)
• 12X
  • 139W 15 sec @ 110% (110w) 85 rpm
  • Rest 25 sec @ 51% (51w)
• 10X
  • 147W 20 sec @ 110% (110w) 85 rpm
  • Rest 25 sec @ 51% (51w)
• 8X
  • 155W 25 sec @ 110% (110w) 90 rpm
  • Rest 25 sec @ 52% (52w)
• 5X
  • 158W 30 sec @ 110% (110w) 95 rpm
  • Rest 30 sec @ 55% (55w)
• 2X
  • 175W 1 min @ 110% (110w) 90 rpm
  • Rest 30 sec @ 55% (55w)
• Rest 1 min @ 80% (80w) 85 rpm
• Rest 1 min @ 70% (70w) 85 rpm
• Rest 1 min @ 60% (60w)
• Cool-down 1 min @ 50% (50w)