Intensive Capacity #1

• 03:00 @ 45% FTP - 60% FTP
• 01:00 @ 60% FTP
• 01:00 @ 65% FTP
• 01:00 @ 81% FTP
• 01:00 @ 109% FTP
• 01:00 @ 55% FTP
• 03:00 @ 90% FTP
• 10:00 @ 75% FTP
• 00:45 @ 88% FTP - 130% FTP
• 02:00 @ 55% FTP
• 00:45 @ 88% FTP - 130% FTP
• 02:00 @ 55% FTP
• 00:45 @ 88% FTP - 130% FTP
• 02:00 @ 55% FTP
• 04:00 @ 70% FTP - 45% FTP

Enter FTP

After a good warmup complete 3 x 45sec intensive Capacity intervals, with 2min recovery @ 65% FTP. However, the 45sec intervals ramp up in effort.