Gendarme

• Cycling
• 1hTime
• 67Stress
• 0.82Intensity
• 40Popularity

About this workout

Gendarme features intense intervals that push your limits with 30-second efforts at 120% FTP, perfect for boosting your aerobic ceiling and preparing for those steep climbs or hard race kicks. This workout is essential for developing the capacity to surge when the pace heats up in competition or group rides.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 65% (65w)
• 12 sec @ 120% (120w)
• 48 sec @ 40% (40w)
• 18 sec @ 120% (120w)
• 42 sec @ 40% (40w)
• 24 sec @ 120% (120w)
• 3:36 min @ 40% (40w)
• 19X
  • 30 sec @ 120% (120w)
  • 30 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 7:30 min @ 40% (40w)
• 19X
  • 30 sec @ 120% (120w)
  • 30 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 3:30 min @ 40-30% (40-30w)