Neuromuscular Intervals 4x30sec
4 x 30sec at 165% FTP (2min recovery at 50% FTP); then a steady 10min ride at 65% FTP; then 4 x 30sec at 165% FTP (2min recovery at 50% FTP), framed by a warm-up and cool-down.
This training makes you faster in short, hard efforts.
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.