Workouts / Interval
Interval
Openers (3x1:00)
Pre-test openers: 3×1:00 hard with plenty of rest. Keep ride under 1 hour.
Duration48:00
TSS32
IF0.63
Blocks5
Time48:00
TSS32
IF0.63
Profile
Targets in % FTP
100%50%0%
0:0024:0048:00
Z1 42% · 20 minZ2 52% · 25 minZ6 6% · 3 min
Intervals
5 blocksZ2
Warm-upEasy spin + cadence buildups
15:0060%Repeat 3×
Z6
IntervalOpener @ 120–130% FTP
1:00130%Z1
RecoveryFull recovery
4:0050%Z2
IntervalSettle to endurance
10:0060%Z1
Cool-downEasy spin
8:0055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.