Hard Starts #1

• 05:00 @ 45% FTP - 70% FTP
• 2x

  00:10 @ 175% FTP,
  00:50 @ 50% FTP
• 01:00 @ 50% FTP
• 03:00 @ 80% FTP
• 01:00 @ 50% FTP
• 01:00 @ 109% FTP
• 02:00 @ 50% FTP
• 03:00 @ 100% FTP
• 03:00 @ 50% FTP
• 00:30 @ 140% FTP
• 07:00 @ 105% FTP - 91% FTP
• 05:00 @ 55% FTP
• 00:30 @ 140% FTP
• 07:00 @ 105% FTP - 91% FTP
• 05:00 @ 55% FTP
• 00:30 @ 140% FTP
• 07:00 @ 105% FTP - 91% FTP
• 05:00 @ 50% FTP

Enter FTP

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.