Strength Endurance #3

• 06:00 @ 46% FTP - 70% FTP
• 01:00 @ 50%
• 01:00 @ 109%
• 02:00 @ 50%
• 04:00 @ 90%
• 03:00 @ 50%
• 15:00 @ Free ride
• 05:00 @ 80% @ 65RPM
• 05:00 @ 80% @ 60RPM
• 05:00 @ 80% @ 65RPM
• 05:00 @ 50%
• 05:00 @ 80% @ 65RPM
• 05:00 @ 80% @ 60RPM
• 05:00 @ 80% @ 65RPM
• 05:00 @ 50%
• 02:00 @ 109%
• 05:00 @ 50%

Enter FTP

You focus on Strength Endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and recruits more of your fast-twitch muscle fibres.

After warming up and completing a period of endurance 'free-riding', you will complete 2 x 15 min Strength Endurance intervals. Finish the session with a high cadence of 2min Max Aerobic effort. Target cadence drops from 65 to 60rpm during the effort.