Workouts / Interval
Interval
Running On Empty
An intense 25-minute workout featuring 'sandwich efforts': a hard start, a sustained push with no recovery, and a hard finish.
Duration25:00
TSS35
IF0.92
Blocks10
Time25:00
TSS35
IF0.92
Profile
Targets in % FTP
100%50%0%
0:0012:3025:00
Z1 28% · 7 minZ2 8% · 2 minZ4 28% · 7 minZ5 28% · 7 minZ6 8% · 2 min
Intervals
10 blocksZ1
Warm-up
2:0055%Z2
Warm-up
2:0075%Z4
Warm-up
2:00100%Z1
Recovery
2:0055%Z6
Interval
2:00125%Repeat 4×
Z4
Interval
1:0092%Z5
Interval
1:00110%Z4
Interval
1:0092%Z5
Interval
3:00110%Z1
Cool-down
3:0055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.