Base Miles #2

Duration 44:35 TSS 32 IF 0.66 Has instructions Has RPM target

warmup 05:00 @ 40% FTP - 75% FTP

01:00 @ 50%

ramp 10:00 @ 64% FTP - 71% FTP @ 90RPM

ramp 05:00 @ 71% FTP - 62% FTP @ 85RPM

ramp 05:00 @ 62% FTP - 71% FTP @ 90RPM

05:00 @ 74% @ 95RPM

ramp 07:00 @ 71% FTP - 64% FTP @ 90RPM

cooldown 06:35 @ 64% FTP - 50% FTP

It is essential to allow for recovery between higher intensity sessions while still maintaining your training volume.

Base training (or Zone 2) allows you to work on your aerobic fitness while still enabling you to recover for the next higher intensity session.

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