4min 30/30's

• 10:00 @ 50% FTP - 75% FTP
• 01:00 @ 55% FTP
• 01:00 @ 111% FTP
• 01:00 @ 55% FTP
• 03:00 @ 100% FTP
• 02:00 @ 55% FTP
• 4x

  00:30 @ 115% FTP,
  00:30 @ 55% FTP
• 04:00 @ 63% FTP
• 4x

  00:30 @ 115% FTP,
  00:30 @ 55% FTP
• 04:00 @ 63% FTP
• 4x

  00:30 @ 115% FTP,
  00:30 @ 55% FTP
• 04:00 @ 63% FTP
• 4x

  00:30 @ 115% FTP,
  00:30 @ 55% FTP
• 02:00 @ 55% FTP
• 04:00 @ 83% FTP
• 05:00 @ 55% FTP - 45% FTP

Enter FTP

This type of training is a very effective method to improve your VO2max abilities while also focusing on high rpm pedalling. By performing short, mild intensity efforts with brief recovery, we can trigger the effects of oxygen debt without the high levels of fatigue that come with longer intervals.

Riders often use this workout to bring them into top form, with its calculated balance of work and rest during the interval period.