40/20's into Threshold

• 05:00 @ 50% FTP
• 5x

  00:30 @ 65% FTP,
  00:30 @ 80% FTP
• 03:00 @ 50% FTP
• 4x

  00:40 @ 121% FTP,
  00:30 @ 65% FTP
• 10:00 @ 95% FTP
• 10:00 @ 50% FTP
• 4x

  00:40 @ 121% FTP,
  00:30 @ 50% FTP
• 10:00 @ 95% FTP
• 05:00 @ 50% FTP

Enter FTP

By building up some lactate before completing a sub-threshold effort, you will be training your body to clear lactate while improving the efficiency of your aerobic system.

After warming up, you will complete 4min of 40/20, leading straight into a 10min sub-threshold.