Strength Endurance #3

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

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.