Sprint/MAP/Sprint

• 04:00 @ 60% FTP
• 03:00 @ 70% FTP @ 85RPM
• 02:00 @ 80% FTP @ 75RPM
• 02:00 @ 103% FTP
• 03:00 @ 55% FTP
• 3x

  00:07 @ 175% FTP,
  01:23 @ 55% FTP
• 03:00 @ 55% FTP
• 00:05 @ 400% FTP
• 03:30 @ 120% FTP
• 00:05 @ 400% FTP
• 07:00 @ 55% FTP
• 00:05 @ 400% FTP
• 03:30 @ 120% FTP
• 00:05 @ 400% FTP
• 07:00 @ 55% FTP
• 00:05 @ 400% FTP
• 03:30 @ 120% FTP
• 00:05 @ 400% FTP
• 03:00 @ 55% FTP
• 07:00 @ 50% FTP

Enter FTP

This is a challenging session. Get into the right mindset to hurt yourself. A 5-second sprint bookends each effort. Then 3m30s at your MAP (Maximal Aerobic Power).

You are testing your fatigue resistance with the final sprint! The sprints simulate an attack in a race. They will also spike the effort.