Combi neuromuscular-anaerobic-vo2max training ☆ 40 min · avg 78% FTP · Neuromuscular · TSS 62 · IF 0.97
Your FTP W
2 x 30sec intervals at 110% FTP, with 30sec recovery at 55% FTP, framed by a warm-up and cool-down.
This training makes you more explosive.
FTP 0 40 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 Warm-up 7:00 77–121 W (35–55%)
Interval 1/2 0:30 242 W (110%)
Recovery 0:30 121 W (55%)
Interval 2/2 0:30 242 W (110%)
Recovery 0:30 121 W (55%)
Interval 1:00 121 W (55%)
Interval 0:20 330 W (150%)
Interval 0:20 220 W (100%)
Interval 0:15 242 W (110%)
Interval 0:15 143 W (65%)
Interval 0:20 198 W (90%)
Interval 0:15 308 W (140%)
Interval 0:20 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:20 220 W (100%)
Interval 0:15 242 W (110%)
Interval 0:15 143 W (65%)
Interval 0:20 198 W (90%)
Interval 0:15 308 W (140%)
Interval 0:20 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:20 220 W (100%)
Interval 0:15 242 W (110%)
Interval 0:15 143 W (65%)
Interval 0:20 198 W (90%)
Interval 0:15 308 W (140%)
Interval 0:20 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:20 220 W (100%)
Interval 0:15 242 W (110%)
Interval 0:15 143 W (65%)
Interval 0:20 198 W (90%)
Interval 0:15 308 W (140%)
Interval 0:20 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:20 220 W (100%)
Interval 0:15 242 W (110%)
Interval 0:15 143 W (65%)
Interval 0:20 198 W (90%)
Interval 0:15 308 W (140%)
Interval 0:20 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:20 220 W (100%)
Interval 0:15 242 W (110%)
Interval 0:15 143 W (65%)
Interval 0:20 198 W (90%)
Interval 0:15 308 W (140%)
Interval 0:20 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:20 220 W (100%)
Interval 0:15 242 W (110%)
Interval 0:15 143 W (65%)
Interval 0:20 198 W (90%)
Interval 0:15 308 W (140%)
Interval 0:20 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:20 220 W (100%)
Interval 0:15 242 W (110%)
Interval 0:15 143 W (65%)
Interval 0:20 198 W (90%)
Interval 0:15 308 W (140%)
Interval 0:20 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:20 220 W (100%)
Interval 0:15 242 W (110%)
Interval 0:15 143 W (65%)
Interval 0:20 198 W (90%)
Interval 0:15 308 W (140%)
Interval 0:20 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:10 242 W (110%)
Interval 0:10 143 W (65%)
Interval 0:20 220 W (100%)
Interval 0:15 242 W (110%)
Interval 0:15 143 W (65%)
Interval 0:20 198 W (90%)
Interval 0:15 330 W (150%)
Interval 0:20 143 W (65%)
Interval 0:10 286 W (130%)
Interval 0:10 143 W (65%)
Interval 0:10 286 W (130%)
Interval 0:10 143 W (65%)
Interval 0:20 440 W (200%)
Cool-down 5:00 121–77 W (55–35%)
