Sprint/MAP/Sprint

• 04:00 @ 60% FTP
• 03:00 @ 70% FTP
• 02:00 @ 80% FTP
• 02:00 @ 103% FTP
• 03:00 @ 55% FTP
• 3x

  00:07 @ 175% FTP,
  01:23 @ 55% FTP
• 03:00 @ 55% FTP
• 00:05 @ 400% FTP
• 03:30 @ 120% FTP
• 00:05 @ 400% FTP
• 07:00 @ 55% FTP
• 00:05 @ 400% FTP
• 03:30 @ 120% FTP
• 00:05 @ 400% FTP
• 07:00 @ 55% FTP
• 00:05 @ 400% FTP
• 03:30 @ 120% FTP
• 00:05 @ 400% FTP
• 07:00 @ 55% FTP
• 00:05 @ 400% FTP
• 03:30 @ 120% FTP
• 00:05 @ 400% FTP
• 03:00 @ 55% FTP
• 07:00 @ 50% FTP

Enter FTP

This is a tough session...get into the right mindset to hurt yourself. Each effort is bookended by a 5 second sprint. Then 3m30s at your MAP (Maximal Aerobic Power). The sprints simulate an attack in a race. They will also spike the effort. Testing your fatigue resistance with the final sprint! This week we have one extra effort! Only move onto this session if you managed to complete all 3 intervals last week. If not repeat last weeks session before attempting this one.