Explosive power into Z3

• 04:00 @ 45% FTP - 70% FTP
• 01:00 @ 50% FTP
• 01:00 @ 95% FTP
• 02:00 @ 50% FTP
• 03:00 @ 50% FTP - 90% FTP
• 03:00 @ 90% FTP
• 03:00 @ 50% FTP
• 3x

  00:15 @ 170% FTP,
  00:30 @ 65% FTP
• 05:00 @ 81% FTP
• 04:00 @ 50% FTP
• 3x

  00:15 @ 170% FTP,
  00:30 @ 65% FTP
• 05:00 @ 86% FTP
• 04:00 @ 50% FTP
• 3x

  00:15 @ 170% FTP,
  00:30 @ 65% FTP
• 10:00 @ 76% FTP - 89% FTP
• 05:00 @ 50% FTP

Enter FTP

Today, the focus is on your ability to produce a steady Zone 3 effort after first completing some high-intensity accelerations.

However, across the course of the session, the intensity and duration of the Zone 3 interval will increase.