Explosive power into Z4

• 06:00 @ 45% FTP - 75% FTP
• 01:00 @ 50% FTP
• 01:00 @ 109% FTP
• 02:00 @ 50% FTP
• 03:00 @ 50% FTP - 90% FTP
• 04:00 @ 90% FTP
• 03:00 @ 50% FTP
• 4x

  00:30 @ 65% FTP,
  00:15 @ 170% FTP
• 10:00 @ 91% FTP
• 04:00 @ 50% FTP
• 4x

  00:30 @ 65% FTP,
  00:15 @ 170% FTP
• 10:00 @ 91% FTP
• 05:00 @ 50% FTP

Enter FTP

Quite often, before settling into a Zone 4 effort, we must perform multiple surges. In today's session, the focus is on completing long sub-threshold efforts.

However, each interval is preceded by multiple high power accelerations. The training effect is significantly changed by building up high lactate levels before a steady threshold effort. Lactate becomes the fuel source!