Endurance with max bursts

Duration 51:30 TSS 49 IF 0.75 Has instructions
  • 07:00 @ 40% FTP - 60% FTP
  • 5x
    01:00 @ 50% FTP,
    01:00 @ 50% FTP
  • 00:30 @ 175% FTP
  • 04:00 @ 40% FTP
  • 5x
    01:00 @ 50% FTP,
    01:00 @ 50% FTP
  • 00:30 @ 175% FTP
  • 04:00 @ 40% FTP
  • 5x
    01:00 @ 50% FTP,
    01:00 @ 50% FTP
  • 00:30 @ 175% FTP
  • 05:00 @ 40% FTP

This session will help improve your pedalling efficiency and increase your cardiovascular capacity. Introducing the body to some maximal efforts. Including 30-second maximal efforts within an endurance ride will prolong the training effect into the future. So the benefits of this FTP plan will stick around for longer! Carry out 3 x 10-minute blocks of alternating high/low cadence. At the end of each block, finish with a 30-second maximal effort.
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