Tempo into Sprints

• 05:00 @ 50% FTP
• 5x

  00:30 @ 65% FTP,
  00:30 @ 80% FTP
• 03:00 @ 50% FTP
• 15:00 @ 81% FTP
• 01:00 @ 150% FTP
• 01:00 @ 50% FTP
• 00:30 @ 170% FTP
• 00:30 @ 50% FTP
• 00:15 @ 200% FTP
• 00:45 @ 50% FTP
• 00:10 @ 200% FTP
• 05:00 @ 50% FTP
• 15:00 @ 81% FTP
• 01:00 @ 150% FTP
• 01:00 @ 50% FTP
• 00:30 @ 170% FTP
• 00:30 @ 50% FTP
• 00:15 @ 200% FTP
• 00:45 @ 50% FTP
• 00:10 @ 200% FTP
• 05:00 @ 50% FTP

Enter FTP

The challenge is to complete four short, high-intensity intervals of increasing power after first opening with a steady 15min Tempo effort. By working aerobically in the early 15min effort, you will be improving the ability to deliver oxygen to the working muscles and preserve your carbohydrate stores for the maximal finishing efforts.

Can you achieve the same max power in both sets?