Endurance Interval Miles -FTP 180-

• Cycling
• 44mTime
• 48Stress
• 0.81Intensity
• 20Popularity

About this workout

Get ready to fire up your aerobic engine with these VO2 max intervals designed to boost your performance, featuring 16 hard-hitting 10-second efforts at 110% FTP. Perfect for preparing for tough climbs or pushing your limits during your next FTP test, this workout will help you develop the capacity you need when the road gets steep.

Workout structure

• 16X
  • Warm-Up 10 sec @ 110% (110w)
  • Rest 30 sec @ 57% (57w)
• 10X
  • 140W 15 sec @ 110% (110w)
  • Rest 30 sec @ 60% (60w)
• 8X
  • 146W 20 sec @ 110% (110w)
  • Rest 30 sec @ 60% (60w)
• 6X
  • 151W 25 sec @ 110% (110w)
  • Rest 30 sec @ 60% (60w)
• 4X
  • 155W 30 sec @ 110% (110w)
  • Rest 30 sec @ 60% (60w)
• 2X
  • 161W 1 min @ 110% (110w)
  • Rest 30 sec @ 60% (60w)
• Rest 4 min @ 75% (75w)
• Rest 2:40 min @ 69% (69w)