Cruise Intervals #6

Duration 57:45 TSS 77 IF 0.9 Has instructions

warmup 03:00 @ 45% FTP - 60% FTP

01:00 @ 60%

01:00 @ 65%

01:00 @ 81%

01:00 @ 109%

02:00 @ 50%

04:00 @ 92%

03:00 @ 50%

00:20 @ 125%

04:40 @ 104%

00:20 @ 125%

04:40 @ 104%

02:15 @ 50%

00:20 @ 125%

04:40 @ 99%

00:20 @ 125%

04:40 @ 99%

02:15 @ 50%

00:20 @ 125%

04:40 @ 94%

00:20 @ 125%

04:40 @ 94%

02:15 @ 50%

cooldown 05:00 @ 70% FTP - 45% FTP

Today's session consists of 3 x 10-minute cruise intervals. However, each 10min interval includes a 20sec surge to begin the effort and midway through.

Returning to threshold power after surging is a vital aspect of fitness. Focus on controlled breathing and pedalling at a cadence similar to your Time Trial cadence.