Phosphate 6

• 05:00 @ 50% FTP
• 2x

  00:10 @ 170% FTP,
  00:50 @ 50% FTP
• 02:00 @ 50% FTP
• 01:00 @ 109% FTP
• 02:00 @ 50% FTP
• 05:00 @ 90% FTP
• 03:00 @ 50% FTP
• 10x

  00:06 @ 150% FTP,
  01:54 @ 62% FTP
• 03:00 @ 50% FTP
• 10:00 @ 83% FTP
• 05:00 @ 50% FTP

Enter FTP

Using short, high cadence 'surges', with little recovery, we are challenging your aerobic system today. Because these are high cadence efforts, there is no need for many gear changes, if any. Just stay seated and increase cadence and power. After each 'surge' take note of your heart rate throughout the intervals. Is it returning to resting levels each time, or climbing throughout the intervals?