Capacity Pyramid #1

• 03:00 @ 55% FTP
• 03:00 @ 70% FTP
• 03:00 @ 85% FTP
• 03:00 @ 55% FTP
• 01:00 @ 108% FTP
• 04:00 @ 87% FTP
• 03:00 @ 50% FTP
• 02:00 @ 108% FTP
• 03:00 @ 87% FTP
• 03:00 @ 50% FTP
• 03:00 @ 108% FTP
• 02:00 @ 87% FTP
• 03:00 @ 50% FTP
• 04:00 @ 108% FTP
• 01:00 @ 87% FTP
• 03:00 @ 50% FTP
• 03:00 @ 108% FTP
• 02:00 @ 87% FTP
• 03:00 @ 50% FTP
• 02:00 @ 108% FTP
• 03:00 @ 87% FTP
• 03:00 @ 50% FTP
• 01:00 @ 108% FTP
• 04:00 @ 87% FTP
• 05:00 @ 50% FTP

Enter FTP

Developing from the solid foundation you have created. Think of this session as a progressive pushing workout. The main intervals are 7 x 5 minutes with 3 minutes of easy spinning between efforts, starting just above threshold, then settling into high Zone 3...comfortably hard, but hardly comfortable. This is pushing your threshold up. Working up the pyramid is relatively easy. It is the return leg when it starts to bite! Hang in and try and keep the power where it needs to be.