Intensive Pmax into Tempo #1

Duration 52:50 TSS 62 IF 0.84

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

01:00 @ 60%

01:00 @ 65%

01:00 @ 81%

01:00 @ 109%

02:00 @ 50%

04:00 @ 90%

03:00 @ 50%

00:20 @ 160%

02:00 @ 65%

00:15 @ 160%

03:00 @ 84%

03:00 @ 50%

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

After warming up complete 2 sets of Intensive Pmax work. The first set consists of 4 x 20sec efforts with a recovery period of 2 minutes in Zone 2. The second set consists of 6 x 15 second efforts performed throughout a tempo effort. The accelerations are shorter in the 2nd set, but with the pressure kept on the pedals during the recovery period, this will challenge your ability to recover.