Cruise Intervals #3

• 05:00 @ 45% FTP - 75% FTP
• 4x

  00:30 @ 65% FTP,
  00:30 @ 89% FTP
• 03:00 @ 50% FTP
• 00:30 @ 110% FTP
• 6x

  01:00 @ 92% FTP,
  01:00 @ 97% FTP
• 02:00 @ 50% FTP
• 00:30 @ 110% FTP
• 6x

  01:00 @ 92% FTP,
  01:00 @ 97% FTP
• 02:00 @ 50% FTP
• 00:30 @ 110% FTP
• 6x

  01:00 @ 92% FTP,
  01:00 @ 97% FTP
• 03:00 @ 50% FTP
• 05:00 @ 75% FTP - 45% FTP

Enter FTP

Today's session consists of 3 x 12-minute cruise intervals. Cruise intervals are performed within Zone 4. However, each 12-minute interval is proceeded by a 30 second Zone 5 interval.

However, we change the target power every minute from 92% to 97%. Focus on controlled breathing and pedalling at a cadence similar to your Time Trial cadence.