Endurance #6

Duration 59:35 TSS 54 IF 0.74 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 @ 62% FTP - 71% FTP @ 85RPM

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

05:00 @ 74% @ 95RPM

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

05:00 @ 95%

05:00 @ 65%

05:00 @ 95%

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

In between higher intensity sessions, it's essential to allow for recovery while still maintaining your training volume. Base training (or Zone 2) will enable you to work on your aerobic fitness while still allowing you to recover for the next higher intensity session.

Training is flexible. It's also ok to miss a day if you have to. Just complete the missed session the next day.