Endurance #2

Duration 01:02:30 TSS 52 IF 0.71 Has instructions

warmup 06:00 @ 45% FTP - 75% FTP

01:00 @ 50%

01:00 @ 109%

02:00 @ 50%

ramp 03:00 @ 50% FTP - 90% FTP

04:00 @ 90%

03:00 @ 50%

ramp 04:00 @ 56% FTP - 75% FTP

00:10 @ 150%

ramp 04:00 @ 56% FTP - 75% FTP

00:10 @ 150%

ramp 04:00 @ 56% FTP - 75% FTP

00:10 @ 150%

ramp 04:00 @ 56% FTP - 75% FTP

00:10 @ 150%

ramp 04:00 @ 56% FTP - 75% FTP

00:10 @ 150%

ramp 04:00 @ 56% FTP - 75% FTP

00:10 @ 150%

ramp 04:00 @ 56% FTP - 75% FTP

00:10 @ 150%

ramp 04:00 @ 56% FTP - 75% FTP

00:10 @ 150%

ramp 04:00 @ 56% FTP - 75% FTP

00:10 @ 150%

cooldown 05:00 @ 75% FTP - 45% FTP

Long, low-intensity efforts aren't the only method to build endurance. Incorporating short surges into a steady effort will increase your oxygen uptake and training stimulus.

Completing a low-intensity effort with a surge every 4 minutes should feel comfortable, but the constant change in power and surging will provide you with significant gains in endurance.

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