Cadence Changers
Duration 42:00 TSS 29 IF 0.64 Has instructions-
07:00 @ 40% FTP - 60% FTP
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4x01:00 @ 70% FTP,
01:00 @ 70% FTP -
03:00 @ 50% FTP
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4x01:00 @ 70% FTP,
01:00 @ 70% FTP -
03:00 @ 50% FTP
-
4x01:00 @ 70% FTP,
01:00 @ 70% FTP -
05:00 @ 55% FTP
This session will help improve your pedalling efficiency and increase your cardiovascular capacity. Most of the workout should be carried out at Zone 2 - roughly the power you would maintain on a steady gravel ride. Not too hard, not too easy. As part of the Gravel Program, we must develop your aerobic pathways, a key component to success in gravel events. Carry out 3 x 8-minute blocks with 3 mins recovery. Each 8-minute block should follow: One minute at 90 rpm, followed by 1 minute at 120 rpm, repeated for the interval duration.