Spin up #3

Duration 01:00:00 TSS 64 IF 0.8 Has instructions Has RPM target

05:00 @ 50%

ramp 04:00 @ 50% FTP - 75% FTP

02:00 @ 80%

01:00 @ 55%

3x

01:00 @ 85%

01:00 @ 60%

01:00 @ 55%

03:00 @ 95%

01:00 @ 55%

04:00 @ 80%

ramp 01:00 @ 80% FTP - 110% FTP @ 100RPM

00:45 @ 115% @ 110RPM

01:00 @ 55%

04:00 @ 80%

ramp 01:00 @ 80% FTP - 110% FTP @ 100RPM

00:45 @ 115% @ 110RPM

01:00 @ 55%

04:00 @ 80%

ramp 01:00 @ 80% FTP - 110% FTP @ 100RPM

00:45 @ 115% @ 110RPM

01:00 @ 55%

04:00 @ 80%

ramp 01:00 @ 80% FTP - 110% FTP @ 100RPM

00:45 @ 115% @ 110RPM

01:00 @ 55%

ramp 03:00 @ 65% FTP - 95% FTP

02:00 @ 105% @ 110RPM

05:00 @ 50%

Today is all about leg speed! You will come across racing and training situations that require you to produce high cadence and high power.

For 105sec, we will build cadence from fast to faster! This session builds upon the work completed in the Spin up #2 workout.

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Intensive Aerobic

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