Endurance #1
Duration 55:00 TSS 50 IF 0.74 Has instructions-
06:00 @ 45% FTP - 75% FTP
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01:00 @ 50% FTP
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01:00 @ 109% FTP
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02:00 @ 50% FTP
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03:00 @ 50% FTP - 90% FTP
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04:00 @ 90% FTP
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03:00 @ 50% FTP
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6x00:10 @ 130% FTP,
04:50 @ 70% FTP -
05:00 @ 75% FTP - 45% 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%.