5 minute strength #2

• 10:00 @ 35% FTP - 55% FTP @ 90RPM
• 05:00 @ 75% FTP
• 05:00 @ 55% FTP
• 01:00 @ 83% FTP @ 55RPM
• 01:00 @ 88% FTP @ 65RPM
• 01:00 @ 93% FTP @ 75RPM
• 01:00 @ 98% FTP @ 85RPM
• 01:00 @ 103% FTP @ 95RPM
• 05:00 @ 55% FTP
• 01:00 @ 83% FTP @ 55RPM
• 01:00 @ 88% FTP @ 65RPM
• 01:00 @ 93% FTP @ 75RPM
• 01:00 @ 98% FTP @ 85RPM
• 01:00 @ 103% FTP @ 95RPM
• 05:00 @ 55% FTP
• 01:00 @ 83% FTP @ 55RPM
• 01:00 @ 88% FTP @ 65RPM
• 01:00 @ 93% FTP @ 75RPM
• 01:00 @ 98% FTP @ 85RPM
• 01:00 @ 103% FTP @ 95RPM
• 05:00 @ 55% FTP
• 01:00 @ 83% FTP @ 55RPM
• 01:00 @ 88% FTP @ 65RPM
• 01:00 @ 93% FTP @ 75RPM
• 01:00 @ 98% FTP @ 85RPM
• 01:00 @ 103% FTP @ 95RPM
• 05:00 @ 55% FTP
• 05:00 @ 75% FTP @ 95RPM
• 10:00 @ 55% FTP - 45% FTP

Enter FTP

Today's session builds on the previous work you completed in the 1st strength workout. We increase the number of sets to 4 x 5min with both the power and cadence increasing.

After a good warm-up and 5-minutes of activation, the target power progressively increases. Throughout each effort, there is a progression of cadence and intensity. We begin with 80% of FTP power and finish the 5-minute effort at FTP power, while cadence will increase from 50 rpm to 100rpm.