Explosive Endurance 12's

• 05:00 @ 50% FTP
• 4x

  00:10 @ 150% FTP,
  00:45 @ 50% FTP
• 03:00 @ 70% FTP
• 03:00 @ 50% FTP
• 00:10 @ 200% FTP
• 00:24 @ 60% FTP
• 00:20 @ 200% FTP
• 00:40 @ 60% FTP
• 00:30 @ 200% FTP
• 01:00 @ 60% FTP
• 12:00 @ 75% FTP
• 03:00 @ 50% FTP
• 00:12 @ 200% FTP
• 00:24 @ 60% FTP
• 00:20 @ 200% FTP
• 00:40 @ 60% FTP
• 00:30 @ 200% FTP
• 01:00 @ 60% FTP
• 12:00 @ 75% FTP
• 05:00 @ 50% FTP

Enter FTP

Building upon our earlier 'Endurance 12' session, this time, we are going to perform a series of short, explosive efforts leading into the 12min aerobic effort.

This is to teach your muscles to use lactate as a fuel source and to clear the waste products while performing a lower intensity effort. Keep an eye on your heart rate after the 12min intervals. Are you achieving the same heart rate for both intervals?