Strength Endurance #2

• 04:00 @ 55% FTP
• 03:00 @ 65% FTP
• 02:00 @ 80% FTP @ 75RPM
• 02:00 @ 90% FTP
• 04:00 @ 55% FTP
• 05:00 @ 74% FTP @ 100RPM
• 03:00 @ 86% FTP @ 75RPM
• 04:00 @ 55% FTP
• 05:00 @ 74% FTP @ 100RPM
• 03:00 @ 86% FTP @ 75RPM
• 04:00 @ 55% FTP
• 05:00 @ 74% FTP @ 100RPM
• 03:00 @ 86% FTP @ 75RPM
• 04:00 @ 50% FTP
• 05:00 @ 74% FTP @ 100RPM
• 03:00 @ 86% FTP @ 75RPM
• 05:00 @ 65% FTP - 25% FTP

Enter FTP

This session is a split-focus workout with an emphasis on endurance in a relatively short time. Often there is no substitute for time on the bike, but this type of workout is very good at increasing your endurance capacity.

The main intervals are 4 x 8 minutes, where the first 5 minutes are completed at a high cadence, followed by 3 minutes at a lower rpm and slightly higher power.

Whilst technically easier, the first 10 minutes may feel more challenging for you due to the high cadence and strain on the heart and respiratory system.