Cadence Changers With Sprints

• 07:00 @ 40% FTP - 60% FTP
• 00:07 @ 170%
• 4x

  01:00 @ 70%,
  01:00 @ 70%
• 00:10 @ 250%
• 03:00 @ 50%
• 00:07 @ 170%
• 4x

  01:00 @ 70%,
  01:00 @ 70%
• 00:10 @ 250%
• 03:00 @ 50%
• 00:07 @ 170%
• 4x

  01:00 @ 70%,
  01:00 @ 70%
• 00:10 @ 250%
• 05:00 @ 55%

Enter FTP

This session will help improve your pedalling efficiency and increase your cardiovascular capacity.

We are developing the sessions of previous weeks. We will include a max power sprint at the start and end of each block. The Sprint at the beginning should be completed at around 80 per cent of your maximum power. The final Sprint should be maximal effort! Carry out 3 x 8-minute blocks with 3 mins recovery.

Each 8-minute block should follow 1 minute at 90 rpm, followed by 1 minute at 120 rpm, repeated for the duration of the interval.