Strength Endurance #2

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

warmup 06:00 @ 45% 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%

05:00 @ 50%

05:00 @ 81%

05:00 @ 80%

05:00 @ 50%

02:00 @ 109%

05:00 @ 50%

You are focussing on Strength Endurance work by completing steady, low cadence intervals. Strength Endurance increases crank torque and therefore 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. Target cadence drops from 65 to 60rpm during the effort. Finish the session with a high cadence 2min Max Aerobic effort.