Into the Red!

• 05:00 @ 40% FTP - 75% FTP
• 01:00 @ 50% FTP
• 02:00 @ 90% FTP
• 03:00 @ 50% FTP
• 3x

  00:30 @ 121% FTP,
  03:00 @ 50% FTP
• 05:00 @ 65% FTP
• 3x

  00:30 @ 121% FTP,
  03:00 @ 50% FTP
• 07:00 @ 70% FTP - 25% FTP

Enter FTP

Now that you have gained some experience with interval training, you're ready to hit the high-intensity efforts. These Zone 6, or Anaerobic Capacity intervals are generally 30sec to 3min in duration. These are high intensity, hard intervals that require some concentration. Zone 6 intervals are generally completed in 'sets'. A set is a group of consecutive intervals. When you then have a long recovery before beginning more successive intervals, you have another 'set'.