Endurance #6

Duration 59:35 TSS 54 IF 0.74 Has instructions

05:00 @ 40% FTP - 75% FTP
01:00 @ 50% FTP
10:00 @ 64% FTP - 71% FTP
05:00 @ 62% FTP - 71% FTP
05:00 @ 62% FTP - 71% FTP
05:00 @ 74% FTP
07:00 @ 64% FTP - 71% FTP
05:00 @ 95% FTP
05:00 @ 65% FTP
05:00 @ 95% FTP
06:35 @ 64% FTP - 50% FTP

In between sessions of higher intensity, it's important to allow for recovery, while still maintaining your training volume. Base training (or Zone 2), allows you to work on your aerobic fitness while still allowing you to recover for the next higher intensity session. It's also ok to miss a day if you have to. Training is flexible. Just complete the missed session the next day.