Power Intervals #1

• 05:00 @ 45% FTP - 75% FTP
• 2x

  01:00 @ 0% FTP - 0% FTP,
  01:00 @ 0% FTP - 0% FTP
• 2x

  01:00 @ 0% FTP - 0% FTP,
  01:00 @ 0% FTP - 0% FTP
• 02:00 @ 0% FTP - 0% FTP
• 00:30 @ 0% FTP - 0% FTP @ 85RPM
• 02:00 @ 121% FTP - 150% FTP
• 03:00 @ 0% FTP - 0% FTP
• 00:30 @ 0% FTP - 0% FTP @ 85RPM
• 02:00 @ 121% FTP - 150% FTP
• 03:00 @ 0% FTP - 0% FTP
• 00:30 @ 0% FTP - 0% FTP @ 85RPM
• 02:00 @ 121% FTP - 150% FTP
• 03:00 @ 0% FTP - 0% FTP
• 02:00 @ 0% FTP - 0% FTP
• 00:30 @ 0% FTP - 0% FTP @ 85RPM
• 02:00 @ 121% FTP - 150% FTP
• 03:00 @ 0% FTP - 0% FTP
• 00:30 @ 0% FTP - 0% FTP @ 85RPM
• 02:00 @ 121% FTP - 150% FTP
• 03:00 @ 0% FTP - 0% FTP
• 00:30 @ 0% FTP - 0% FTP @ 85RPM
• 02:00 @ 121% FTP - 150% FTP
• 03:00 @ 0% FTP - 0% FTP
• 06:00 @ 55% FTP - 45% FTP

Enter FTP

Today's session focuses on improving your ability to produce power. To be able to turn a big gear faster. Completing high power intervals with slightly less cadence increases the torque applied to the crank, boosting muscular endurance power.

Two sets of (3 x 2.5min) with 3min recovery. However, the initial high power 30sec effort has a target cadence of 85rpm before completing the remaining 2min at a self-selected cadence.