Endurance #2

• 06:00 @ 45% FTP - 75% FTP
• 01:00 @ 50%
• 01:00 @ 109%
• 02:00 @ 50%
• 03:00 @ 50% FTP - 90% FTP
• 04:00 @ 90%
• 03:00 @ 50%
• 04:00 @ 56% FTP - 75% FTP
• 00:10 @ 150%
• 04:00 @ 56% FTP - 75% FTP
• 00:10 @ 150%
• 04:00 @ 56% FTP - 75% FTP
• 00:10 @ 150%
• 04:00 @ 56% FTP - 75% FTP
• 00:10 @ 150%
• 04:00 @ 56% FTP - 75% FTP
• 00:10 @ 150%
• 04:00 @ 56% FTP - 75% FTP
• 00:10 @ 150%
• 04:00 @ 56% FTP - 75% FTP
• 00:10 @ 150%
• 04:00 @ 56% FTP - 75% FTP
• 00:10 @ 150%
• 04:00 @ 56% FTP - 75% FTP
• 00:10 @ 150%
• 05:00 @ 75% FTP - 45% FTP

Enter FTP

Long, low-intensity efforts aren't the only method to build endurance. Incorporating short surges into a steady effort will increase your oxygen uptake and training stimulus.

Completing a low-intensity effort with a surge every 4 minutes should feel comfortable, but the constant change in power and surging will provide you with significant gains in endurance.