Workout 1

• Cycling
• 1h 2mTime
• 34Stress
• 0.57Intensity
• 135Popularity

About this workout

This workout features short, sharp efforts with 8 intervals of 10 seconds at 110% FTP, designed to push your VO2 max and develop your aerobic ceiling—perfect for those moments when you need that extra punch during a group ride or race. It’s a solid choice for mid-week intensity, combining high return with manageable fatigue.

Workout structure

• Warm-Up 15 min @ 50% (50w) 90 rpm
• 8X
  • 10 sec @ 110% (110w) 110 rpm
  • 20 sec @ 50% (50w) 80 rpm
• 10 min @ 50% (50w) 90 rpm
• 10 sec @ 110% (110w) 110 rpm
• 20 sec @ 50% (50w) 80 rpm
• 10 sec @ 50% (50w) 90 rpm
• 20 sec @ 110% (110w) 110 rpm
• 10 sec @ 50% (50w) 80 rpm
• 20 sec @ 50% (50w) 90 rpm
• 10 sec @ 110% (110w) 110 rpm
• 20 sec @ 50% (50w) 80 rpm
• 10 sec @ 50% (50w) 90 rpm
• 20 sec @ 110% (110w) 110 rpm
• 10 sec @ 50% (50w) 80 rpm
• 20 sec @ 50% (50w) 90 rpm
• 10 sec @ 110% (110w) 110 rpm
• 20 sec @ 50% (50w) 80 rpm
• 10 sec @ 50% (50w) 90 rpm
• 20 sec @ 110% (110w) 110 rpm
• 10 min @ 50% (50w) 80 rpm
• 10 sec @ 110% (110w) 110 rpm
• 20 sec @ 50% (50w) 80 rpm
• 10 sec @ 110% (110w) 90 rpm
• 20 sec @ 50% (50w) 110 rpm
• 10 sec @ 110% (110w) 80 rpm
• 20 sec @ 50% (50w) 90 rpm
• 10 sec @ 110% (110w) 110 rpm
• 20 sec @ 50% (50w) 80 rpm
• 10 sec @ 110% (110w) 90 rpm
• 20 sec @ 50% (50w) 110 rpm
• 10 sec @ 110% (110w) 80 rpm
• 20 sec @ 50% (50w) 90 rpm
• 10 sec @ 110% (110w) 110 rpm
• 20 sec @ 50% (50w) 80 rpm
• 10 sec @ 110% (110w) 90 rpm
• 20 sec @ 50% (50w) 110 rpm
• 15 min @ 50% (50w) 80 rpm