Skip navigation
.
iMobileIntervals
Header Links
Public Workouts
Public Workouts by Author
Public Workouts by Rating
Recovery Workouts
Endurance Workouts
Sustained Power Workouts
Explosive Power Workouts
Muscular Endurance Workouts
Speed Endurance Workouts
Speed Workouts
Strength Workouts
Technique Workouts
Testing Workouts
Misc Workouts
Groups
Forum
Blog
Help
Contact
TheSufferFest!
Ride-Fit
Navigation
Shared Training Plans
Shared Workouts
User login
Username:
*
Password:
*
Create new account
Request new password
To prevent automated spam submissions leave this field empty.
Build. 30-30
A work out that builds intensity over each 30 second effort
Total Time: 01:04:30
Category: Speed endurance
Author: 10156245952186435@facebook
Intervals
5 minutes of Warm up at zone recovery
3 minutes at zone endurance
2 minutes at zone sub-LT
1 minute at zone lactate threshold
1 minute at zone VO2-MAX
3 minutes of Get mentally ready at zone recovery
30 seconds of Fun times - first 10 [ERG watts = 70% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 80% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 90% of FTP]
30 seconds at zone recovery
30 seconds of Hold the power [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 110% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds of Last one [ERG watts = 100% of FTP]
5 minutes at zone recovery
30 seconds of Use the force 2nd 10 [ERG watts = 70% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 75% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 80% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 85% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 90% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 95% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 110% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 115% of FTP]
30 seconds at zone recovery
30 seconds of You got this at zone VO2-MAX
5 minutes at zone recovery
30 seconds of Last 10 work it baby at zone VO2-MAX
30 seconds at zone recovery
30 seconds [ERG watts = 115% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 110% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 105% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 100% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 95% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 90% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 85% of FTP]
30 seconds at zone recovery
30 seconds [ERG watts = 80% of FTP]
30 seconds at zone recovery
30 seconds of Legend [ERG watts = 75% of FTP]
10 minutes of Cool the burners at zone recovery
»
Useful Gear
