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Structured Intervals Workout: 60 Minutes

Structured Intervals Workout: 60 Minutes

Get ready to leave it all on the trainer with this high-octane intervals workout. Designed to build power, endurance, and mental grit, it’s the ultimate test of how hard you can go—and how quickly you can recover. Dig deep, push hard, and let’s make those watts count!

Structured Intervals Workout: 60 Minutes

This interval workout is designed to boost your power, endurance, and mental toughness. Perfect for indoor training with a smart trainer or power meter.

 

Warm-Up (10 Minutes)

  • 3 minutes: Easy spin at 90 RPM (low resistance).
  • 2 minutes: Gradually increase resistance to a moderate level, maintaining 90 RPM.
  • 2 minutes: Alternate every 30 seconds between high cadence (100 RPM) and low cadence (80 RPM).
  • 3 minutes: Steady effort at 85 RPM, moderate resistance.

 

Main Set (40 Minutes)

Segment 1: Power Intervals (12 Minutes)

  • 1 minute at 110% of FTP (or a very hard effort, 8/10 on perceived exertion).
  • 2 minutes recovery spin at 85 RPM (light resistance). Repeat for 4 rounds.

 

Segment 2: Threshold Efforts (12 Minutes)

  • 3 minutes at 95% of FTP (or just below your maximum sustainable effort, 7/10 on perceived exertion).
  • 2 minutes recovery spin at 85 RPM (light resistance). Repeat for 3 rounds.

 

Segment 3: VO2 Max Sprints (12 Minutes)

  • 30 seconds at 120% of FTP (or as hard as you can maintain, 9/10 on perceived exertion).
  • 1:30 minutes recovery spin at 90 RPM (light resistance). Repeat for 6 rounds.

 

Cool-Down (10 Minutes)

  • 5 minutes: Easy spin at 85 RPM, gradually reducing resistance.
  • 5 minutes: Very light spin at 90 RPM, focusing on recovery.

Tips

  • Effort Zones: Use your FTP (Functional Threshold Power) as a guide for intensity. If you don’t know your FTP, use perceived exertion levels.
  • Cadence: During power intervals, aim for 85–95 RPM. Adjust to maintain a steady effort.
  • Recovery: Use the recovery periods to fully catch your breath and prepare for the next effort.
  • Hydration: Keep a water bottle handy and sip throughout the workout.

This workout will leave you stronger and sharper for your next outdoor ride or race.