Spin up #3

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

  01:00 @ 85%,
  01:00 @ 60%
• 01:00 @ 55%
• 03:00 @ 95%
• 01:00 @ 55%
• 04:00 @ 80%
• 01:00 @ 80% FTP - 110% FTP @ 100RPM
• 00:45 @ 115% @ 110RPM
• 01:00 @ 55%
• 04:00 @ 80%
• 01:00 @ 80% FTP - 110% FTP @ 100RPM
• 00:45 @ 115% @ 110RPM
• 01:00 @ 55%
• 04:00 @ 80%
• 01:00 @ 80% FTP - 110% FTP @ 100RPM
• 00:45 @ 115% @ 110RPM
• 01:00 @ 55%
• 04:00 @ 80%
• 01:00 @ 80% FTP - 110% FTP @ 100RPM
• 00:45 @ 115% @ 110RPM
• 01:00 @ 55%
• 03:00 @ 65% FTP - 95% FTP
• 02:00 @ 105% @ 110RPM
• 05:00 @ 50%

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 105sec, we will build cadence from fast to faster! This session builds upon the work completed in the Spin up #2 workout.