Into the Red!
Duration 44:00 TSS 38 IF 0.71 Has instructions-
05:00 @ 40% FTP - 75% FTP
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01:00 @ 50% FTP
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02:00 @ 90% FTP
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03:00 @ 50% FTP
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3x00:30 @ 121% FTP,
03:00 @ 50% FTP -
05:00 @ 65% FTP
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3x00:30 @ 121% FTP,
03:00 @ 50% FTP -
07:00 @ 55% FTP - 45% FTP
Now that you have gained some experience with interval training, you're ready to hit the high-intensity efforts. These are high intensity, hard intervals that require some concentration. These Zone 6, or Anaerobic Capacity intervals are generally 30sec to 3min in duration.
Zone 6 intervals are generally completed in 'sets'. A set is a group of consecutive intervals. You have another ' set' when you have a long recovery before beginning more successive intervals.
Zone 6 intervals are generally completed in 'sets'. A set is a group of consecutive intervals. You have another ' set' when you have a long recovery before beginning more successive intervals.