Endurance with 30sec Max

Duration 51:30 TSS 38 IF 0.67 Has instructions

warmup 07:00 @ 40% FTP - 60% FTP

01:00 @ 50%

00:30 @ 175%

04:00 @ 40%

01:00 @ 50%

00:30 @ 175%

04:00 @ 40%

01:00 @ 50%

00:30 @ 175%

05:00 @ 40%

This session will help improve your pedalling efficiency and increase your cardiovascular capacity. You are introducing the body to some climbing focussed changes in cadence.

Carry out 3 x 10-minute blocks of alternating high/low cadence. At the end of each block, finish with a 30-second maximal effort. Including 30-second maximal efforts within an endurance ride will prolong the training effect into the future.