Endurance Interval Miles 1.2

• Cycling
• 41mTime
• 47Stress
• 0.82Intensity
• 45Popularity

About this workout

This workout features short, intense 25-second efforts at 115% FTP, perfect for building your aerobic ceiling while pushing through the burn. Incorporate it alongside classic VO2 max intervals like 5x8/2 or 1/3x15 to enhance your performance for those steep climbs or race-day sprints.

Workout structure

• 12X
  • Warm-Up 10 sec @ 110% (110w) 70 rpm
  • Rest 25 sec @ 50% (50w)
• 12X
  • 140W 15 sec @ 111% (111w) 85 rpm
  • Rest 25 sec @ 51% (51w)
• 10X
  • 150W 20 sec @ 113% (113w) 85 rpm
  • Rest 25 sec @ 51% (51w)
• 8X
  • 159W 25 sec @ 115% (115w) 90 rpm
  • Rest 25 sec @ 52% (52w)
• 5X
  • 164W 30 sec @ 117% (117w) 95 rpm
  • Rest 30 sec @ 55% (55w)
• 2X
  • 188W 1 min @ 120% (120w) 90 rpm
  • Rest 30 sec @ 55% (55w)
• Cool-down 1 min @ 73% (73w) 85 rpm
• Cool-down 1 min @ 68% (68w) 85 rpm
• Cool-down 1 min @ 63% (63w)
• Cool-down 1 min @ 58% (58w)