>> Workouts >> Endurance with 60 second Sprint Intervals

Endurance with 60 second Sprint Intervals

Tags: Endurance V02 Max Lactate Tolerance Improve FTP Improve Sprint Improve Hill Climbing
      • 01:30:00
      • Duration
      • Endurance
      • Category
      • Intensity
Est. Average Power
119 watts
Est. Kcals
707
Est. Points
46
Ridden 0 time(s) in the last 30 days
  • Avg. power
    119 watts
  • Est. Kcals
    707
  • Points
    46
      • Intensity
      • Time
      • Points
      • Favour
Login Or Register
for FREE to play this workout

Has Your Workout Started?

If not, please ensure Power+ is running and you have clicked the "Start Training" button

loading workout data...

Workout description

This workout will help develop FTP by combining endurance work with two lactate tolerance sprint intervals, one in the middle section of the workout, and a second towards the end of the workout. Select the appropriate gear for the interval about 10 seconds before the interval is due to start, then keep a consistent power level for the duration of the interval. Cadence for the endurance section should be 90 to 100 rpm, cadence for the sprint intervals should be 110 to 130 rpm.

This workout will help develop FTP by combining endurance work with two lactate tolerance sprint intervals, one in the middle section of the workout, and a second towards the end of the workout. Select the appropriate gear for the interval about 10 seconds before the interval is due to start, then keep a consistent power level for the duration of the interval. Cadence for the endurance section should be 90 to 100 rpm, cadence for the sprint intervals should be 110 to 130 rpm.

  • Description Time Target Power Intensity Kcals
    Warmup - Easy 01:00 99 Watts
    		7 kcals
    Warmup - Easy 01:00 117 Watts
    		8 kcals
    Warmup - Steady 01:00 126 Watts
    		8 kcals
    Warmup - Steady 01:00 135 Watts
    		9 kcals
    Warmup - Moderate 00:15 153 Watts
    		3 kcals
    Warmup - Steady 00:45 135 Watts
    		7 kcals
    Warmup - Moderate 00:30 162 Watts
    		5 kcals
    Warmup - Steady 01:00 135 Watts
    		9 kcals
    Warmup - Hard 00:15 180 Watts
    		3 kcals
    Warmup - Steady 01:00 135 Watts
    		9 kcals
    Warmup - Hard 00:15 171 Watts
    		3 kcals
    Warmup - Easy 02:00 117 Watts
    		15 kcals
    Steady baseline effort 07:00 108 Watts
    		50 kcals
    Low-end endurance pace 07:00 126 Watts
    		58 kcals
    Steady baseline effort 07:00 108 Watts
    		50 kcals
    Low-end endurance pace 07:00 126 Watts
    		58 kcals
    Over threshold pace 01:00 207 Watts
    		14 kcals
    Recovery 01:00 99 Watts
    		7 kcals
    Steady baseline effort 07:00 108 Watts
    		50 kcals
    Low-end endurance pace 07:00 126 Watts
    		58 kcals
    Steady baseline effort 07:00 108 Watts
    		50 kcals
    Low-end endurance pace 07:00 126 Watts
    		58 kcals
    Over threshold pace 01:00 207 Watts
    		14 kcals
    Recovery 01:00 99 Watts
    		7 kcals
    Steady baseline effort 07:00 108 Watts
    		50 kcals
    Low-end endurance pace 07:00 126 Watts
    		58 kcals
    Warm down 06:00 99 Watts
    		39 kcals