Strength Endurance #4

• 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
• 01:00 @ 100% FTP @ 75RPM
• 02:00 @ 90% FTP @ 75RPM
• 04:00 @ 55% FTP
• 05:00 @ 74% FTP @ 100RPM
• 01:00 @ 100% FTP @ 75RPM
• 02:00 @ 90% FTP @ 75RPM
• 04:00 @ 55% FTP
• 05:00 @ 74% FTP @ 100RPM
• 02:00 @ 90% FTP @ 75RPM
• 01:00 @ 100% FTP @ 75RPM
• 04:00 @ 50% FTP
• 05:00 @ 74% FTP @ 100RPM
• 02:00 @ 90% FTP @ 75RPM
• 01:00 @ 100% 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.

Higher power for the final week and the last hard session of the Early Base Phase.