Spin up #1

• 05:00 @ 50% FTP
• 04:00 @ 50% FTP - 75% FTP
• 02:00 @ 80% FTP
• 01:00 @ 55% FTP
• 3x

  01:00 @ 85% FTP,
  01:00 @ 60% FTP
• 01:00 @ 55% FTP
• 03:00 @ 95% FTP
• 01:00 @ 55% FTP
• 04:00 @ 80% FTP
• 00:30 @ 80% FTP - 110% FTP @ 100RPM
• 00:30 @ 125% FTP @ 110RPM
• 01:00 @ 55% FTP
• 04:00 @ 80% FTP
• 00:30 @ 80% FTP - 110% FTP @ 100RPM
• 00:30 @ 125% FTP @ 110RPM
• 01:00 @ 55% FTP
• 04:00 @ 80% FTP
• 00:30 @ 80% FTP - 110% FTP @ 100RPM
• 00:30 @ 125% FTP @ 110RPM
• 01:00 @ 55% FTP
• 04:00 @ 80% FTP
• 00:30 @ 80% FTP - 110% FTP @ 100RPM
• 00:30 @ 125% FTP @ 110RPM
• 01:00 @ 55% FTP
• 03:00 @ 65% FTP - 95% FTP
• 01:00 @ 105% FTP @ 110RPM
• 05:00 @ 50% FTP

Enter FTP

Today is all about leg speed! You will come across racing and training situations that require you to produce high cadence and high power.

For 1min, we will build cadence from fast to faster!