Hard Starts #2

• 05:00 @ 45% FTP - 70% FTP
• 2x

  00:10 @ 175% FTP,
  00:50 @ 50% FTP
• 01:00 @ 50% FTP
• 03:00 @ 80% FTP
• 01:00 @ 50% FTP
• 01:00 @ 109% FTP
• 02:00 @ 50% FTP
• 03:00 @ 100% FTP
• 03:00 @ 50% FTP
• 4x

  00:45 @ 140% FTP,
  02:00 @ 60% FTP
• 10:00 @ 85% FTP
• 03:00 @ 95% FTP
• 02:00 @ 60% FTP
• 03:00 @ 95% FTP
• 02:00 @ 60% FTP
• 03:00 @ 95% FTP
• 05:00 @ 50% FTP

Enter FTP

Another session that adds an element of race specificity with high-intensity efforts. The main set of intervals consists of repeated anaerobic efforts, followed by a sustained period at and above threshold.

Much like a road race, you will be required to produce high power with slight recovery.