7min 30/30's

• 10:00 @ 45% FTP - 65% FTP
• 02:00 @ 60% FTP
• 02:00 @ 70% FTP
• 02:00 @ 80% FTP
• 02:00 @ 90% FTP
• 05:00 @ 55% FTP
• 7x

  00:30 @ 115% FTP,
  00:30 @ 55% FTP
• 05:00 @ 55% FTP
• 7x

  00:30 @ 115% FTP,
  00:30 @ 55% FTP
• 05:00 @ 55% FTP
• 7x

  00:30 @ 115% FTP,
  00:30 @ 55% FTP
• 05:00 @ 55% FTP
• 05:00 @ 55% FTP - 35% FTP

Enter FTP

We continue progressing into higher intensity in the form of intermittent training by increasing the amount of 30-second reps up to 7 in each set. We also raise the power at which we perform each 30-second micro interval, tapping into the reserve of anaerobic fuel and energy.

This stimulates our body to increase the oxygen-carrying capacity, improving the efficiency of energy substrate use and enhancing acid buffering systems. The goal is to increase VO2max and, consequently, our FTP.