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This workout will help develop FTP by combining endurance work with two lactate tolerance sprint intervals, one in the middle section of the workout, and a second towards the end of the workout. Select the appropriate gear for the interval about 10 seconds before the interval is due to start, then keep a consistent power level for the duration of the interval. Cadence for the endurance section should be 90 to 100 rpm, cadence for the sprint intervals should be 110 to 130 rpm.
This workout will help develop FTP by combining endurance work with two lactate tolerance sprint intervals, one in the middle section of the workout, and a second towards the end of the workout. Select the appropriate gear for the interval about 10 seconds before the interval is due to start, then keep a consistent power level for the duration of the interval. Cadence for the endurance section should be 90 to 100 rpm, cadence for the sprint intervals should be 110 to 130 rpm.
Description | Time | Target Power | Intensity | Kcals |
---|---|---|---|---|
Warmup - Easy | 01:00 | 99 Watts | 7 kcals | |
Warmup - Easy | 01:00 | 117 Watts | 8 kcals | |
Warmup - Steady | 01:00 | 126 Watts | 8 kcals | |
Warmup - Steady | 01:00 | 135 Watts | 9 kcals | |
Warmup - Moderate | 00:15 | 153 Watts | 3 kcals | |
Warmup - Steady | 00:45 | 135 Watts | 7 kcals | |
Warmup - Moderate | 00:30 | 162 Watts | 5 kcals | |
Warmup - Steady | 01:00 | 135 Watts | 9 kcals | |
Warmup - Hard | 00:15 | 180 Watts | 3 kcals | |
Warmup - Steady | 01:00 | 135 Watts | 9 kcals | |
Warmup - Hard | 00:15 | 171 Watts | 3 kcals | |
Warmup - Easy | 02:00 | 117 Watts | 15 kcals | |
Steady baseline effort | 07:00 | 108 Watts | 50 kcals | |
Low-end endurance pace | 07:00 | 126 Watts | 58 kcals | |
Steady baseline effort | 07:00 | 108 Watts | 50 kcals | |
Low-end endurance pace | 07:00 | 126 Watts | 58 kcals | |
Over threshold pace | 01:00 | 207 Watts | 14 kcals | |
Recovery | 01:00 | 99 Watts | 7 kcals | |
Steady baseline effort | 07:00 | 108 Watts | 50 kcals | |
Low-end endurance pace | 07:00 | 126 Watts | 58 kcals | |
Steady baseline effort | 07:00 | 108 Watts | 50 kcals | |
Low-end endurance pace | 07:00 | 126 Watts | 58 kcals | |
Over threshold pace | 01:00 | 207 Watts | 14 kcals | |
Recovery | 01:00 | 99 Watts | 7 kcals | |
Steady baseline effort | 07:00 | 108 Watts | 50 kcals | |
Low-end endurance pace | 07:00 | 126 Watts | 58 kcals | |
Warm down | 06:00 | 99 Watts | 39 kcals |