Novanta

• Cycling
• 1hTime
• 69Stress
• 0.83Intensity
• 401Popularity

About this workout

The Novanta workout features steady 4-minute intervals at 90% FTP, making it a classic choice for building your aerobic durability while keeping the fatigue manageable. Perfect for mid-week training, this session primes you for sustained efforts on longer climbs or during extended group rides.

Workout structure

• Warm-Up 7 min @ 25-75% (25-75w)
• Active 30 sec @ 95% (95w) 95 rpm
• Rest 30 sec @ 50% (50w) 85 rpm
• Active 30 sec @ 105% (105w) 105 rpm
• Rest 30 sec @ 50% (50w) 85 rpm
• Active 30 sec @ 115% (115w) 115 rpm
• Rest 30 sec @ 50% (50w) 85 rpm
• Active 2 min @ 50% (50w) 85 rpm
• 4X
  • Active 4 min @ 90% (90w) 90 rpm
  • Rest 1 min @ 90% (90w) 65 rpm
• Active 3 min @ 55% (55w) 85 rpm
• Active 5 min @ 90% (90w) 90 rpm
• 5X
  • Active 1 min @ 90% (90w) 100 rpm
  • Rest 1 min @ 90% (90w) 70 rpm
• Active 5 min @ 90% (90w) 90 rpm
• Cooldown 5 min @ 55-25% (55-25w)