Endurance #1

• 06:00 @ 45% FTP - 75% FTP
• 01:00 @ 50% FTP
• 01:00 @ 109% FTP
• 02:00 @ 50% FTP
• 03:00 @ 50% FTP - 90% FTP
• 04:00 @ 90% FTP
• 03:00 @ 50% FTP
• 6x

  00:10 @ 130% FTP,
  04:50 @ 70% FTP
• 05:00 @ 75% FTP - 45% FTP

Enter FTP

After warming up, the focus is on improving your aerobic endurance. The main set consists of a steady aerobic effort with target power at 70% of FTP. However, every 5 minutes you will perform a 10 second surge at 130%.