Intensive Pmax into Tempo #1

• 03:00 @ 45% FTP - 60% FTP
• 01:00 @ 0% FTP - 0% FTP
• 01:00 @ 0% FTP - 0% FTP
• 01:00 @ 0% FTP - 0% FTP
• 01:00 @ 0% FTP - 0% FTP
• 02:00 @ 0% FTP - 0% FTP
• 04:00 @ 0% FTP - 0% FTP
• 03:00 @ 0% FTP - 0% FTP
• 4x

  00:20 @ 0% FTP - 0% FTP,
  02:00 @ 0% FTP - 0% FTP
• 6x

  00:15 @ 0% FTP - 0% FTP,
  03:00 @ 0% FTP - 0% FTP
• 03:00 @ 0% FTP - 0% FTP
• 05:00 @ 65% FTP - 45% FTP

Enter FTP

After warming up, complete two sets of Intensive Pmax work. The first set consists of 4 x 20sec efforts with a recovery period of 2 minutes in Zone 2. The second set consists of 6 x 15-second efforts performed throughout a tempo effort.

The accelerations are shorter in the 2nd set, but the pressure kept on the pedals during the recovery period will challenge your ability to recover.