Split Cadence

Duration 01:09:40 TSS 52 IF 0.67 Has instructions Has RPM target

07:00 @ 40% FTP - 60% FTP
03:00 @ 0% FTP - 0% FTP @ 90RPM
00:10 @ 0% FTP - 0% FTP @ 120RPM
03:00 @ 0% FTP - 0% FTP @ 90RPM
00:10 @ 0% FTP - 0% FTP @ 120RPM
03:00 @ 0% FTP - 0% FTP @ 90RPM
00:10 @ 0% FTP - 0% FTP @ 120RPM
03:00 @ 0% FTP - 0% FTP @ 90RPM
00:10 @ 0% FTP - 0% FTP @ 120RPM
03:00 @ 0% FTP - 0% FTP @ 90RPM
00:10 @ 0% FTP - 0% FTP @ 120RPM
03:00 @ 0% FTP - 0% FTP
03:00 @ 0% FTP - 0% FTP @ 90RPM
00:10 @ 0% FTP - 0% FTP @ 120RPM
03:00 @ 0% FTP - 0% FTP @ 90RPM
00:10 @ 0% FTP - 0% FTP @ 120RPM
03:00 @ 0% FTP - 0% FTP @ 90RPM
00:10 @ 0% FTP - 0% FTP @ 120RPM
03:00 @ 0% FTP - 0% FTP @ 90RPM
00:10 @ 0% FTP - 0% FTP @ 120RPM
03:00 @ 0% FTP - 0% FTP @ 90RPM
00:10 @ 0% FTP - 0% FTP @ 120RPM
03:00 @ 0% FTP - 0% FTP
03:00 @ 0% FTP - 0% FTP @ 90RPM
01:00 @ 0% FTP - 0% FTP @ 120RPM
03:00 @ 0% FTP - 0% FTP @ 90RPM
01:00 @ 0% FTP - 0% FTP @ 120RPM
03:00 @ 0% FTP - 0% FTP @ 90RPM
01:00 @ 0% FTP - 0% FTP @ 120RPM
03:00 @ 0% FTP - 0% FTP @ 90RPM
01:00 @ 0% FTP - 0% FTP @ 120RPM
03:00 @ 0% FTP - 0% FTP @ 90RPM
01:00 @ 0% FTP - 0% FTP @ 120RPM
05:00 @ 0% FTP - 0% FTP

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

We are building on the last phase with more extended time in the zone! Most of the workout should be carried out at Zone 2 - roughly the power you would maintain on a steady road ride. Not too hard, not too easy.