High Intensity 5min

Duration 50:00 TSS 72 IF 0.93 Has instructions Has RPM target

warmup 07:00 @ 50% FTP - 75% FTP

ramp 01:00 @ 75% FTP - 104% FTP

04:00 @ 104% @ 85RPM

01:30 @ 121% @ 80RPM

05:00 @ 55%

5x

00:20 @ 140%

00:40 @ 91%

05:00 @ 55%

ramp 01:00 @ 75% FTP - 104% FTP

04:00 @ 104% @ 85RPM

01:30 @ 121% @ 80RPM

05:00 @ 55%

5x

00:20 @ 140%

00:40 @ 91%

cooldown 05:00 @ 50% FTP - 50% FTP

High-intensity efforts focus on the ability to produce anaerobic power from an already threshold power.

The intervals simulate the demands of flat, fast efforts and climbing efforts with a lower cadence.