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Split Cadence

Duration 01:09:40 TSS 51 IF 0.67 Has instructions Has RPM target
warmup 07:00 @ 40% FTP - 60% FTP
03:00 @ 70% @ 90RPM
00:10 @ 70% @ 120RPM
03:00 @ 70% @ 90RPM
00:10 @ 70% @ 120RPM
03:00 @ 70% @ 90RPM
00:10 @ 70% @ 120RPM
03:00 @ 70% @ 90RPM
00:10 @ 70% @ 120RPM
03:00 @ 70% @ 90RPM
00:10 @ 70% @ 120RPM
03:00 @ 50%
03:00 @ 70% @ 90RPM
00:10 @ 70% @ 120RPM
03:00 @ 70% @ 90RPM
00:10 @ 70% @ 120RPM
03:00 @ 70% @ 90RPM
00:10 @ 70% @ 120RPM
03:00 @ 70% @ 90RPM
00:10 @ 70% @ 120RPM
03:00 @ 70% @ 90RPM
00:10 @ 70% @ 120RPM
03:00 @ 50%
03:00 @ 70% @ 90RPM
01:00 @ 70% @ 120RPM
03:00 @ 70% @ 90RPM
01:00 @ 70% @ 120RPM
03:00 @ 70% @ 90RPM
01:00 @ 70% @ 120RPM
03:00 @ 70% @ 90RPM
01:00 @ 70% @ 120RPM
03:00 @ 70% @ 90RPM
01:00 @ 70% @ 120RPM
05:00 @ 55%
This session will help improve your pedalling efficiency and increase your cardiovascular capacity.

We are building on the last phase with more extended time in the zone! Most of the workout should be carried out at Zone 2 - roughly the power you would maintain on a steady road ride. Not too hard, not too easy.