Duration49:00
TSS43
IF0.73
Blocks4
Time49:00
TSS43
IF0.73
Profile
Targets in % FTP
100%50%0%
0:0024:3049:00
Z1 45% · 22 minZ2 31% · 15 minZ5 24% · 12 min
Intervals
4 blocksZ2
Warm-upProgressive warm-up
15:0060%Repeat 4×
Z5
Interval110–115% FTP
3:00112%Z1
RecoveryEqual rest
3:0050%Z1
Cool-downSpin easy to finish
10:0050%What it trains
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.