Duration55:00
TSS51
IF0.75
Blocks4
Time55:00
TSS51
IF0.75
Profile
Targets in % FTP
100%50%0%
0:0027:3055:00
Z1 45% · 25 minZ2 27% · 15 minZ5 27% · 15 min
Intervals
4 blocksZ2
Warm-upProgressive warm-up
15:0060%Repeat 5×
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.