Endurance with 30sec Max

• 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

Enter FTP

This session will help improve your pedalling efficiency and increase your cardiovascular capacity. Introducing the body to some sprint focussed efforts. Including 30-second maximal efforts within an endurance ride will prolong the training effect into the future. As well as allow you to practice the intensity that is often required in Gravel Racing. The starts are often hard, and the race is littered with efforts of this duration as you navigate the course. 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.