1 min Efforts with Shrinking Recovery
Six 1-minute efforts at 125 to 135% of FTP with recoveries that shrink from 4 minutes to 1 minute, anaerobic work under growing fatigue.
- Duration
- 48 min
- Effort
- 39
- Level
- Advanced
- Focus zone
- Anaerobic
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 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 2 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Short opener | 20 s | 125-140% FTP90-100% HRmax |
| 3.2 | Warm-upEndurance Easy | 70 s | 55-65% FTP65-78% HRmax |
| 4 | IntervalAnaerobic 1 min, even | 1 min | 125-135% FTP90-100% HRmax |
| 5 | RecoveryRecovery Easy spin | 4 min | 40-55% FTP50-65% HRmax |
| 6 | IntervalAnaerobic 1 min, even | 1 min | 125-135% FTP90-100% HRmax |
| 7 | RecoveryRecovery Easy spin | 3 min | 40-55% FTP50-65% HRmax |
| 8 | IntervalAnaerobic 1 min, even | 1 min | 125-135% FTP90-100% HRmax |
| 9 | RecoveryRecovery Easy spin | 2 min | 40-55% FTP50-65% HRmax |
| 10 | IntervalAnaerobic 1 min, hold it | 1 min | 125-135% FTP90-100% HRmax |
| 11 | RecoveryRecovery Easy spin | 90 s | 45-55% FTP75-90% HRmax |
| 12 | IntervalAnaerobic 1 min, hold it | 1 min | 125-135% FTP90-100% HRmax |
| 13 | RecoveryRecovery Easy spin | 1 min | 45-55% FTP75-90% HRmax |
| 14 | IntervalAnaerobic Last one, hold the power | 1 min | 125-135% FTP90-100% HRmax |
| 15 | Cool-downRecovery Easy spin, let the legs settle | 12 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
The efforts stay the same and the rest gets shorter. You ride six efforts of 1 minute at 125 to 135% of FTP. The recoveries between them last 4, 3, 2, 1.5 and 1 minute, so the first efforts feel fresh and the last two start before you have fully recovered.
This structure trains anaerobic capacity and the ability to keep producing power as fatigue builds, which mirrors the end of a hard race when the attacks come closer together. It also gives you a clear picture of how fast you recover between hard efforts.
The session is for experienced riders in the build and peak phases. Pace every effort evenly. If power drops below 120% of FTP in the last two efforts, the recoveries at the end were too short for you right now. Ride the same session again after a few weeks and see how far you get.
Tips
- Keep the power the same in all six efforts and let the shorter recoveries add the difficulty.
- Spin lightly in every recovery, even the short ones.
- Note the power of the last effort as your progress marker.
Good forRoad raceCriterium
Season phaseBuildPeak