Endurance Intervals 4x30sec (2)
45 min · avg 67% FTP · Endurance · TSS 68 · IF 0.95
Endurance: Comfortable, sustainable pace. Builds your aerobic base: more capillaries, better fat-burning efficiency, a stronger engine over long rides.
4 x 30sec intervals at 163% FTP, with 1min recovery at 30% FTP, framed by a warm-up and cool-down.
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.
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.