Ride and Grind
← Back to categories

Combi anaerobic-vo2max-tempo training

57 min · avg 83% FTP · · TSS 88 · IF 0.97

4 x 10sec intervals at 110% FTP, with 10sec recovery at 65% FTP, framed by a warm-up and cool-down.

This training makes you faster in short, hard efforts.

FTP057 min
Hover or tap a block for details

On mobile, opening a downloaded .fit file with Garmin Connect can incorrectly import it as a route instead of a workout. Sending it to Intervals.icu instead avoids that — Intervals.icu pushes it on to your connected Garmin or Wahoo device automatically.

Download files (.fit / .zwo)

The .fit file works on Garmin/Wahoo devices. The .zwo file is the original Zwift format — use it to import this workout directly into Intervals.icu (drag it onto your workout library), Zwift, or TrainingPeaks. Both use power targets as a percentage of FTP, applied automatically based on the FTP set in that app or device — the field above only adjusts the watt numbers shown on this page.

Steps

StepsTime (min)Watt%FTP
Warm-up7:00110–165 W(50–75%)
Interval 1/20:30242 W(110%)
Recovery0:30121 W(55%)
Interval 2/20:30242 W(110%)
Recovery0:30121 W(55%)
Interval1:00121 W(55%)
Interval0:20330 W(150%)
Interval0:10286 W(130%)
Interval0:30121 W(55%)
Interval2:30264 W(120%)
Interval3:00176 W(80%)
Interval0:30264 W(120%)
Interval1:00121 W(55%)
Interval0:30264 W(120%)
Interval3:00187 W(85%)
Interval0:30264 W(120%)
Interval 1/40:10242 W(110%)
Recovery0:10143 W(65%)
Interval 2/40:10242 W(110%)
Recovery0:10143 W(65%)
Interval 3/40:10242 W(110%)
Recovery0:10143 W(65%)
Interval 4/40:10242 W(110%)
Recovery0:10143 W(65%)
Interval1:00121 W(55%)
Interval0:10286 W(130%)
Interval0:30121 W(55%)
Interval2:30264 W(120%)
Interval3:00176 W(80%)
Interval0:30264 W(120%)
Interval1:00121 W(55%)
Interval0:30264 W(120%)
Interval3:00187 W(85%)
Interval0:30264 W(120%)
Interval 1/40:10242 W(110%)
Recovery0:10143 W(65%)
Interval 2/40:10242 W(110%)
Recovery0:10143 W(65%)
Interval 3/40:10242 W(110%)
Recovery0:10143 W(65%)
Interval 4/40:10242 W(110%)
Recovery0:10143 W(65%)
Interval1:00121 W(55%)
Interval0:10286 W(130%)
Interval0:30187 W(85%)
Interval2:00275 W(125%)
Interval3:00176 W(80%)
Interval0:30264 W(120%)
Interval1:00121 W(55%)
Interval0:30264 W(120%)
Interval3:00187 W(85%)
Interval0:32286 W(130%)
Interval 1/40:10242 W(110%)
Recovery0:10143 W(65%)
Interval 2/40:10242 W(110%)
Recovery0:10143 W(65%)
Interval 3/40:10242 W(110%)
Recovery0:10143 W(65%)
Interval 4/40:10242 W(110%)
Recovery0:10143 W(65%)
Interval0:20220 W(100%)
Interval0:20440 W(200%)
Cool-down5:00121–77 W(55–35%)