Endurance Interval Miles 2.0

• Cycling
• 40mTime
• 49Stress
• 0.85Intensity
• 25Popularity

About this workout

This workout focuses on short, intense intervals to push your VO2 max, featuring 8 efforts of 25 seconds at 117% FTP with brief recoveries. Perfect for building the aerobic ceiling needed for those hard kicks in races or tough group rides, this session is a classic for any athlete looking to improve their performance.

Workout structure

• 20X
  • Warm-Up 5 sec @ 100% (100w) 70 rpm
  • Rest 10 sec @ 55% (55w)
• 12X
  • 143W 15 sec @ 115% (115w) 85 rpm
  • Rest 25 sec @ 51% (51w)
• 10X
  • 152W 20 sec @ 116% (116w) 85 rpm
  • Rest 25 sec @ 52% (52w)
• 8X
  • 160W 25 sec @ 117% (117w) 90 rpm
  • Rest 25 sec @ 53% (53w)
• 6X
  • 166W 30 sec @ 120% (120w) 95 rpm
  • Rest 30 sec @ 54% (54w)
• 2X
  • 194W 1 min @ 125% (125w) 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)