Hard Starts #1

Duration 58:30 TSS 77 IF 0.89 Has instructions
warmup 05:00 @ 45% FTP - 70% FTP
2x
00:10 @ 175%
00:50 @ 50%
01:00 @ 50%
03:00 @ 80%
01:00 @ 50%
01:00 @ 109%
02:00 @ 50%
03:00 @ 100%
03:00 @ 50%
00:30 @ 140%
ramp 07:00 @ 105% FTP - 91% FTP
05:00 @ 55%
00:30 @ 140%
ramp 07:00 @ 105% FTP - 91% FTP
05:00 @ 55%
00:30 @ 140%
ramp 07:00 @ 105% FTP - 91% FTP
05:00 @ 50%
Another threshold focused session that adds an element of race specificity to it. The main set of intervals consists of 7min descending threshold efforts preceded by a high-intensity 30sec effort.

This session closely reflects the demands you will face in a criterium race, with a challenging start or surge at the beginning of a long, sustained effort.

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