Duration57:00
TSS53
IF0.75
Blocks4
Time57:00
TSS53
IF0.75
Profile
Targets in % FTP
100%50%0%
0:0028:3057:00
Z1 46% · 26 minZ2 26% · 15 minZ5 28% · 16 min
Intervals
4 blocksZ2
Warm-upProgressive warm-up
15:0060%Repeat 4×
Z5
Interval110–115% FTP
4:00112%Z1
RecoveryEqual rest
4:0050%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.