Workout overview

Duration: 1h 14m 30s

Stress points: 160

Zone distribution

Z1: 35m

Z2: 4m

Z3: 3m

Z4: 1m

Z5: -

Z6: 32m


Author: Derek Rush

These One ON’s / One OFF’s are an effective way to train your body to produce an all-out effort over and over again. We're going to target 150% of your FTP for the ONs, while the OFFs will be a minute of soft pedaling to recover as quickly as possible. I like to be out of saddle for these to practice my standing form, but feel free to alternate, or just stay seated and grind out all 30 reps. The choice is yours. Just do what you can to survive.

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