Max Aerobic Climb #1

• 05:00 @ 50% FTP
• 2x

  00:10 @ 200% FTP,
  00:50 @ 50% FTP
• 02:00 @ 50% FTP @ 85RPM
• 01:00 @ 109% FTP
• 02:00 @ 50% FTP
• 05:00 @ 90% FTP
• 03:00 @ 50% FTP
• 3x

  03:00 @ 110% FTP,
  03:00 @ 50% FTP
• 07:00 @ 50% FTP
• 4x

  02:00 @ 115% FTP,
  04:00 @ 50% FTP
• 01:00 @ 50% FTP

Enter FTP

With these max Aerobic efforts, we are looking to simulate climbing. We achieve this by riding with a lower cadence, out of the saddle.

After warming up complete the following; 3 x 3min @ 109% with 3min recovery 10min recovery 4 x 2min @ 115% with 4min recovery. During the intervals, ride out of the saddle as much as possible. It's ok to sit occasionally for 10-20 seconds if needed.