Ride and Grind
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Combi vo2max-threshold-tempo training

57 min · avg 85% FTP · · TSS 91 · IF 0.98

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

This training improves your aerobic ceiling, helping you go harder for longer.

FTP057 min
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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-up7:0077–121 W(35–55%)
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%)
Interval0:30165 W(75%)
Interval1:00220 W(100%)
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%)
Interval0:30264 W(120%)
Interval0:30121 W(55%)
Interval2:00198 W(90%)
Interval0:30264 W(120%)
Interval0:30121 W(55%)
Interval1:00198 W(90%)
Interval2:00264 W(120%)
Interval0:20121 W(55%)
Interval2:00231 W(105%)
Interval1:00121 W(55%)
Interval2:00198 W(90%)
Interval1:00220 W(100%)
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%)
Interval0:30264 W(120%)
Interval0:30121 W(55%)
Interval2:00198 W(90%)
Interval0:30264 W(120%)
Interval0:30121 W(55%)
Interval1:00198 W(90%)
Interval2:00264 W(120%)
Interval0:20121 W(55%)
Interval2:00231 W(105%)
Interval1:00121 W(55%)
Interval2:00198 W(90%)
Interval1:00220 W(100%)
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%)
Interval0:30264 W(120%)
Interval0:30121 W(55%)
Interval2:00198 W(90%)
Interval0:30264 W(120%)
Interval0:30121 W(55%)
Interval1:00198 W(90%)
Interval1:30286 W(130%)
Interval0:20121 W(55%)
Interval1:30253 W(115%)
Interval1:00121 W(55%)
Interval1:00220 W(100%)
Interval0:20440 W(200%)
Interval4:00121 W(55%)