Strength Endurance w/20sec #2

Duration 01:09:00 TSS 63 IF 0.74 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

08:00 @ 80% @ 60RPM

00:20 @ 50%

00:20 @ 110% @ 110RPM

03:00 @ 50%

08:00 @ 80% @ 60RPM

00:20 @ 50%

00:20 @ 110% @ 110RPM

03:00 @ 50%

08:00 @ 80% @ 60RPM

00:20 @ 50%

00:20 @ 110% @ 110RPM

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 3 x 8min min Strength Endurance intervals.

However, each SE effort is finished with a 20sec high cadence effort. Take note of the target cadence throughout the session.

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