Strength Endurance w/20sec #1

• 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
• 06:00 @ 80% FTP @ 60RPM
• 00:20 @ 50% FTP
• 00:20 @ 110% FTP @ 110RPM
• 03:00 @ 50% FTP
• 06:00 @ 80% FTP @ 60RPM
• 00:20 @ 50% FTP
• 00:20 @ 110% FTP @ 110RPM
• 03:00 @ 50% FTP
• 06:00 @ 80% FTP @ 60RPM
• 00:20 @ 50% FTP
• 00:20 @ 110% FTP @ 110RPM
• 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 3 x 6min min Strength Endurance intervals.

However, each SE effort is finished with a 20sec high cadence effort. Take note of the target cadence throughout the session.