Endurance Ride with 8 x 1 min Attacks
A 90-minute endurance ride with eight 1-minute attacks at 125 to 140% of FTP, hard efforts on top of aerobic volume.
- Duration
- 1 h 30 min
- Effort
- 80
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 68% FTP54 → 71% HRmax |
| 2 | IntervalEndurance Steady endurance | 20 min | 62-72% FTP65-78% HRmax |
| 8 ×Repeat these steps | |||
| 3.1 | IntervalAnaerobic Attack, hold it | 1 min | 125-140% FTP90-100% HRmax |
| 3.2 | IntervalEndurance Back to endurance | 4 min | 62-72% FTP65-78% HRmax |
| 4 | IntervalEndurance Steady endurance | 12 min | 62-72% FTP65-78% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 8 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This ride combines steady endurance riding with eight hard 1 minute efforts. After 30 minutes of easy riding you do one effort every 5 minutes, 1 minute at 125 to 140% of FTP followed by 4 minutes of endurance riding. The ride finishes with 12 minutes of steady endurance and a cool-down.
Riding the efforts between periods of steady pedaling mirrors a road race, where you ride at a moderate pace and then have to attack or follow a move. Returning to endurance power rather than easy spinning between the efforts teaches you to recover while the race goes on.
The session fits intermediate riders in the build phase who prepare for road races or group rides with hard sections. Outdoors, use short rises or flat sections without traffic for the efforts. Indoors, it works in ERG mode as well as in resistance mode.
Tips
- Keep the endurance parts at the low end so the efforts stay strong.
- Eat something before the interval block.
- Ride each effort evenly, as if you were holding a gap to a group.
Good forRoad raceGran fondo
Season phaseBuild