Strength Endurance #1

Duration 01:09:00 TSS 64 IF 0.75 Has instructions Has RPM target

warmup 06:00 @ 46% FTP - 70% FTP

01:00 @ 50%

01:00 @ 109%

02:00 @ 50%

04:00 @ 90%

03:00 @ 50%

15:00 @ Free ride

05:00 @ 80% @ 70RPM

05:00 @ 80% @ 65RPM

05:00 @ 50%

05:00 @ 80% @ 70RPM

05:00 @ 80% @ 65RPM

05:00 @ 50%

02:00 @ 109%

05:00 @ 50%

You focus on Strength Endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and recruits more of your fast-twitch muscle fibres.

After warming up and completing a period of endurance 'free-riding', you will complete 2 x 10 min Strength Endurance intervals. Finish the session with a high cadence of 2min Max Aerobic effort. Target cadence drops from 70 to 65rpm during the effort.