2 x 20 with Bursts

2 x 20 workout with suprathreshold and subthreshold intervals mixed in to keep it interesting.

Total Time: 01:02:30

Category: Muscular endurance

Author: Markchandler

5 minutes of Warm Up [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 80% of FTP]
1 minute of Rest [ERG watts = 50% of FTP]
1 minute of Spin [ERG watts = 80% of FTP]
2 minutes of Rest [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 105% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 107% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 110% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
2 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Last Burst! [ERG watts = 115% of FTP]
7 minutes 30 seconds of Rest [ERG watts = 50% of FTP]
5 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 105% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 107% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
3 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Burst [ERG watts = 110% of FTP]
1 minute of Under [ERG watts = 95% of FTP]
2 minutes of FTP [ERG watts = 100% of FTP]
1 minute of Last Burst! [ERG watts = 115% of FTP]
5 minutes of Cool Down

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2 x 20 with Bursts

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