MyWhooshInfo
4min FTP #4
Duration 01:29:00 TSS 102 IF 0.83 Has instructions-
03:00 @ 50% FTP
-
2x01:00 @ 75% FTP,
01:00 @ 50% FTP -
2x01:00 @ 90% FTP,
01:00 @ 50% FTP -
03:00 @ 50% FTP
-
10x04:00 @ 98% FTP,
01:30 @ 56% FTP -
15:00 @ Free ride
-
05:00 @ 50% FTP
Improving your FTP allows you to ride faster and more efficiently. However, not all FTP work needs to focus on long intervals of over 20 minutes.
By targeting shorter FTP efforts of 10 x 4min @ Threshold with 90sec recovery, athletes can focus and remain engaged in their training. The shorter intervals also allow you to analyse changes to your heart rate, cadence and power from each effort. The brief recovery period is enough to allow you to accumulate a good volume of quality work at threshold power. Yet, the fatigue will gradually build throughout the set intervals.
Complete 15 minutes of zone 2 after your threshold work to build endurance.
By targeting shorter FTP efforts of 10 x 4min @ Threshold with 90sec recovery, athletes can focus and remain engaged in their training. The shorter intervals also allow you to analyse changes to your heart rate, cadence and power from each effort. The brief recovery period is enough to allow you to accumulate a good volume of quality work at threshold power. Yet, the fatigue will gradually build throughout the set intervals.
Complete 15 minutes of zone 2 after your threshold work to build endurance.