Zone 2 into Threshold

• 04:00 @ 45% FTP - 75% FTP
• 01:00 @ 50% FTP
• 01:00 @ 107% FTP
• 15:00 @ 65% FTP
• 05:00 @ 90% FTP - 104% FTP
• 01:00 @ 65% FTP
• 05:00 @ 90% FTP - 104% FTP
• 01:00 @ 65% FTP
• 03:00 @ 50% FTP

Enter FTP

After a good warmup, complete 2 x 5min Threshold efforts. However, the threshold effort ramps up from low to high threshold over the 5min.

Recovery time is 1min @ 65% FTP. This is the level at which lactate is cleared at its highest rate.