Sprints into Zone 4

• 05:00 @ 50% FTP
• 2x

  00:10 @ 170% FTP,
  00:50 @ 50% FTP
• 02:00 @ 50% FTP
• 01:00 @ 109% FTP
• 02:00 @ 50% FTP
• 03:00 @ 90% FTP
• 03:00 @ 50% FTP
• 00:10 @ 180% FTP
• 00:50 @ 65% FTP
• 00:20 @ 180% FTP
• 00:40 @ 65% FTP
• 00:30 @ 181% FTP
• 00:30 @ 65% FTP
• 01:00 @ 180% FTP
• 01:00 @ 65% FTP
• 04:00 @ 95% FTP
• 03:00 @ 50% FTP
• 00:10 @ 180% FTP
• 00:50 @ 65% FTP
• 00:20 @ 180% FTP
• 00:40 @ 65% FTP
• 00:30 @ 181% FTP
• 00:30 @ 65% FTP
• 01:00 @ 180% FTP
• 01:00 @ 65% FTP
• 04:00 @ 95% FTP
• 03:00 @ 50% FTP
• 00:10 @ 180% FTP
• 00:50 @ 65% FTP
• 00:20 @ 180% FTP
• 00:40 @ 65% FTP
• 00:30 @ 181% FTP
• 00:30 @ 65% FTP
• 01:00 @ 180% FTP
• 01:00 @ 65% FTP
• 04:00 @ 95% FTP
• 05:00 @ 50% FTP

Enter FTP

We often need to perform a series of hard accelerations to better position ourselves for a critical part of the race. These above threshold efforts result in lactate accumulation, which becomes the preferred fuel source.

But there's no time to rest. Once you have fought for position, you will need to keep the pressure on the pedals to stay at the front of the race.

This time we are at threshold going for the win.