Workouts / Interval
Interval
Under Over Power Blocks
A 30-minute under/over session with 1-minute efforts at 10/10 RPE, interspersed with 1-minute efforts at 7/10 RPE.
Duration30:00
TSS61
IF1.10
Blocks7
Time30:00
TSS61
IF1.10
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z2 33% · 10 minZ4 33% · 10 minZ6 33% · 10 min
Intervals
7 blocksZ2
Warm-upWarm up
3:0065%Repeat 5×
Z4
IntervalUnder effort @ 7/10
1:00100%Z6
IntervalOver effort @ 10/10
1:00150%Z2
RecoveryMid-session recovery
3:0065%Repeat 5×
Z4
IntervalUnder effort @ 7/10
1:00100%Z6
IntervalOver effort @ 10/10
1:00150%Z2
Cool-downCool down
4:0065%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.