Cadence Changers With Sprints

• 07:00 @ 40% FTP - 60% FTP
• 00:07 @ 170% FTP
• 4x

  01:00 @ 70% FTP,
  01:00 @ 70% FTP
• 00:10 @ 250% FTP
• 03:00 @ 50% FTP
• 00:07 @ 170% FTP
• 4x

  01:00 @ 70% FTP,
  01:00 @ 70% FTP
• 00:10 @ 250% FTP
• 03:00 @ 50% FTP
• 00:07 @ 170% FTP
• 4x

  01:00 @ 70% FTP,
  01:00 @ 70% FTP
• 00:10 @ 250% FTP
• 05:00 @ 55% FTP

Enter FTP

This session will help improve your pedalling efficiency and increase your cardiovascular capacity. Developing from previous weeks' sessions, we will include a max power sprint at the start and end of each block.

The Sprint at the start should be completed at around 80 per cent of your maximum power. Each 8-minute block should follow 1 minute at 90 rpm, followed by 1 minute at 120 rpm, repeated for the duration of the interval. The final Sprint should be maximal effort! Carry out 3 x 8-minute blocks with 3 mins recovery.