Tempo with Accelerations #1

• 03:00 @ 50% FTP
• 01:00 @ 60% FTP
• 01:00 @ 65% FTP
• 01:00 @ 81% FTP
• 01:00 @ 109% FTP
• 02:00 @ 50% FTP
• 04:00 @ 90% FTP
• 03:00 @ 50% FTP
• 04:00 @ 84% FTP
• 00:15 @ 175% FTP
• 04:00 @ 84% FTP
• 00:20 @ 170% FTP
• 04:00 @ 84% FTP
• 00:30 @ 150% FTP
• 05:00 @ 50% FTP
• 04:00 @ 84% FTP
• 00:15 @ 175% FTP
• 04:00 @ 84% FTP
• 00:20 @ 170% FTP
• 04:00 @ 84% FTP
• 00:30 @ 150% FTP
• 05:00 @ 50% FTP

Enter FTP

Steady endurance work trains your body to utilise oxygen to metabolise fat as its fuel source. Incorporating sprint efforts into a steady-state interval will recruit additional muscle fibres and extend their ability to work aerobically.

The sprint efforts increase in duration from 15sec to 20sec and 30sec.