Power Intervals #1

Duration 56:00 TSS 88 IF 0.98 Has instructions Has RPM target

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

01:00 @ 80%

01:00 @ 50%

01:00 @ 98%

01:00 @ 50%

02:00 @ 50%

00:30 @ 130% @ 85RPM

ramp 02:00 @ 121% FTP - 150% FTP

03:00 @ 50%

00:30 @ 130% @ 85RPM

ramp 02:00 @ 121% FTP - 150% FTP

03:00 @ 50%

00:30 @ 130% @ 85RPM

ramp 02:00 @ 121% FTP - 150% FTP

03:00 @ 50%

02:00 @ 50%

00:30 @ 130% @ 85RPM

ramp 02:00 @ 121% FTP - 150% FTP

03:00 @ 50%

00:30 @ 130% @ 85RPM

ramp 02:00 @ 121% FTP - 150% FTP

03:00 @ 50%

00:30 @ 130% @ 85RPM

ramp 02:00 @ 121% FTP - 150% FTP

03:00 @ 50%

cooldown 06:00 @ 55% FTP - 45% FTP

Today's session focuses on improving your ability to produce power. To be able to turn a big gear faster. Completing high power intervals with slightly less cadence increases the torque applied to the crank, boosting muscular endurance power.

Two sets of (3 x 2.5min) with 3min recovery. However, the initial high power 30sec effort has a target cadence of 85rpm before completing the remaining 2min at a self-selected cadence.

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