Sixty-Second Surges
70 min · 49-59 TSS · IF 0.69 · 120-130% FTP · Zone 6 (Anaerobic)
What this workout does
One minute well above threshold, eight times, with generous recoveries. Builds the anaerobic capacity you need to attack, close gaps and survive the hardest minute of a race.
One minute at 120-130% FTP draws heavily on anaerobic energy stores, and repeating it expands that capacity along with the buffering that goes with it. The generous recoveries protect quality so every rep hits the same target. Late-build work for the attacks, gap-closes and hardest minutes of racing.
How to ride it
Indoor / trainer
Warm up 15min with 3 short openers. 8x1min at 120-130% FTP with 3min easy between. Cool down 15min. Aim for the same effort on rep eight as on rep one.
Outside
Use a quiet road or a short climb. Each rep is 1min at 120-130% FTP - a controlled attack, not a sprint. Roll easy for the full 3min between reps and resist starting the next one early.
Workout structure (70 min)
- Warm-up 15m 55% 3x - Opener 30s 110% - 1m 30s 55% 8x - Effort 1m 125% - 3m 55% - Cool-down 15m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
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