Endurance #6

Duration 59:35 TSS 54 IF 0.74 Has instructions

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

01:00 @ 50%

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

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

05:00 @ 74%

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

05:00 @ 95%

05:00 @ 65%

05:00 @ 95%

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

In between sessions of higher intensity, it's important to allow for recovery, while still maintaining your training volume. Base training (or Zone 2), allows you to work on your aerobic fitness while still allowing you to recover for the next higher intensity session. It's also ok to miss a day if you have to. Training is flexible.