Ride and Grind
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Re#146 Recovery Intervals 8x15sec

59 min · avg 77% FTP · · TSS 87 · IF 0.95

8 x 15sec intervals at 120% FTP, with 15sec recovery at 80% FTP, framed by a warm-up and cool-down.

This training helps your legs recover and stay fresh for your next hard session.

FTP059 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-up8:00110–176 W(50–80%)
Interval 1/30:30264 W(120%)
Recovery0:30121 W(55%)
Interval 2/30:30264 W(120%)
Recovery0:30121 W(55%)
Interval 3/30:30264 W(120%)
Recovery0:30121 W(55%)
Interval2:00121 W(55%)
Interval0:30330 W(150%)
Interval 1/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 2/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 3/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 4/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 5/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 6/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 7/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 8/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval5:00121 W(55%)
Interval0:30330 W(150%)
Interval 1/80:15286 W(130%)
Recovery0:15154 W(70%)
Interval 2/80:15286 W(130%)
Recovery0:15154 W(70%)
Interval 3/80:15286 W(130%)
Recovery0:15154 W(70%)
Interval 4/80:15286 W(130%)
Recovery0:15154 W(70%)
Interval 5/80:15286 W(130%)
Recovery0:15154 W(70%)
Interval 6/80:15286 W(130%)
Recovery0:15154 W(70%)
Interval 7/80:15286 W(130%)
Recovery0:15154 W(70%)
Interval 8/80:15286 W(130%)
Recovery0:15154 W(70%)
Interval5:00121 W(55%)
Interval0:30330 W(150%)
Interval 1/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 2/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 3/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 4/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 5/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 6/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 7/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 8/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval5:00121 W(55%)
Interval0:30330 W(150%)
Interval 1/80:15286 W(130%)
Recovery0:15154 W(70%)
Interval 2/80:15286 W(130%)
Recovery0:15154 W(70%)
Interval 3/80:15286 W(130%)
Recovery0:15154 W(70%)
Interval 4/80:15286 W(130%)
Recovery0:15154 W(70%)
Interval 5/80:15286 W(130%)
Recovery0:15154 W(70%)
Interval 6/80:15286 W(130%)
Recovery0:15154 W(70%)
Interval 7/80:15286 W(130%)
Recovery0:15154 W(70%)
Interval 8/80:15286 W(130%)
Recovery0:15154 W(70%)
Interval5:00121 W(55%)
Interval0:30330 W(150%)
Interval 1/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 2/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 3/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 4/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 5/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 6/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 7/80:15264 W(120%)
Recovery0:15176 W(80%)
Interval 8/80:15264 W(120%)
Recovery0:15176 W(80%)
Cool-down3:00121–77 W(55–35%)