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63 W125 W188 W250 W313 W375 WFTP 250 W
Interval 1
- Duration
- 12:00
- Target
- 45→75% FTP
- Power
- 113→188 W
- Zone
- Z2 Endurance
Interval 2.1 · rep 1 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 2.2 · rep 1 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 2.1 · rep 2 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 2.2 · rep 2 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 2.1 · rep 3 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 2.2 · rep 3 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 2.1 · rep 4 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 2.2 · rep 4 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 2.1 · rep 5 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 2.2 · rep 5 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 2.1 · rep 6 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 2.2 · rep 6 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 2.1 · rep 7 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 2.2 · rep 7 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 2.1 · rep 8 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 2.2 · rep 8 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 2.1 · rep 9 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 2.2 · rep 9 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 2.1 · rep 10 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 2.2 · rep 10 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 2.1 · rep 11 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 2.2 · rep 11 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 2.1 · rep 12 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 2.2 · rep 12 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 2.1 · rep 13 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 2.2 · rep 13 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 3
- Duration
- 3:00
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 4.1 · rep 1 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 4.2 · rep 1 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 4.1 · rep 2 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 4.2 · rep 2 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 4.1 · rep 3 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 4.2 · rep 3 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 4.1 · rep 4 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 4.2 · rep 4 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 4.1 · rep 5 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 4.2 · rep 5 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 4.1 · rep 6 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 4.2 · rep 6 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 4.1 · rep 7 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 4.2 · rep 7 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 4.1 · rep 8 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 4.2 · rep 8 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 4.1 · rep 9 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 4.2 · rep 9 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 4.1 · rep 10 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 4.2 · rep 10 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 4.1 · rep 11 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 4.2 · rep 11 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 4.1 · rep 12 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 4.2 · rep 12 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 4.1 · rep 13 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 4.2 · rep 13 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 5
- Duration
- 3:00
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 6.1 · rep 1 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 6.2 · rep 1 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 6.1 · rep 2 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 6.2 · rep 2 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 6.1 · rep 3 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 6.2 · rep 3 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 6.1 · rep 4 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 6.2 · rep 4 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 6.1 · rep 5 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 6.2 · rep 5 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 6.1 · rep 6 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 6.2 · rep 6 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 6.1 · rep 7 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 6.2 · rep 7 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 6.1 · rep 8 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 6.2 · rep 8 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 6.1 · rep 9 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 6.2 · rep 9 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 6.1 · rep 10 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 6.2 · rep 10 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 6.1 · rep 11 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 6.2 · rep 11 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 6.1 · rep 12 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 6.2 · rep 12 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 6.1 · rep 13 of 13
- Duration
- 0:30
- Target
- 120% FTP
- Power
- 300 W
- Zone
- Z5 VO2max
Interval 6.2 · rep 13 of 13
- Duration
- 0:15
- Target
- 50% FTP
- Power
- 125 W
- Zone
- Z1 Recovery
Interval 7
- Duration
- 12:00
- Target
- 55→40% FTP
- Power
- 138→100 W
- Zone
- Z1 Recovery
0:0015:0030:0044:0059:00
- Duration
- 59 min
- TSS
- 71
- IF
- 0.85
- Work
- 663 kJ ≈ 663 kcal
- Avg power
- 186 Wat FTP 250 W
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About this workout
Три серии по тринадцать интервалов «30/15» на 120% FTP. Короткий отдых не даёт пульсу упасть, и большая часть времени проходит на уровне VO2max. Одна из самых эффективных схем для роста МПК.
Intervals
| № | Duration | % FTP | Power, W | Zone |
|---|---|---|---|---|
| 1 | 12:00 | 45→75% | 113→188 | Z2 Endurance |
| 2 | Repeat ×13 | |||
| 2.1 | 0:30 | 120% | 300 | Z5 VO2max |
| 2.2 | 0:15 | 50% | 125 | Z1 Recovery |
| 3 | 3:00 | 50% | 125 | Z1 Recovery |
| 4 | Repeat ×13 | |||
| 4.1 | 0:30 | 120% | 300 | Z5 VO2max |
| 4.2 | 0:15 | 50% | 125 | Z1 Recovery |
| 5 | 3:00 | 50% | 125 | Z1 Recovery |
| 6 | Repeat ×13 | |||
| 6.1 | 0:30 | 120% | 300 | Z5 VO2max |
| 6.2 | 0:15 | 50% | 125 | Z1 Recovery |
| 7 | 12:00 | 55→40% | 138→100 | Z1 Recovery |
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