5 minute threshold Intervals

Warm up.
2 mins @ 40% FTP
2 mins @50% FTP
2 mins @60% FTP
1 min @40% FTP

30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP
30s @ 100% FTP
30s @ 40% FTP

1 min @40% FTP

Main Set
5 x 5 minute @95% threshold intervals with 2 1/2 min recovery

Warm Down
5 mins @ 40% FTP

Total Time: 00:51:00

Category: Sustained Power

Author: bikescience

Intervals

2 minutes of Warm Up 1 [ERG watts = 40% of FTP]
2 minutes of Warm Up 2 [ERG watts = 50% of FTP]
2 minutes of Warm Up 3 [ERG watts = 60% of FTP]
1 minute of Warm Up 4 [ERG watts = 40% of FTP]
30 seconds of Hard 30s [ERG watts = 100% of FTP]
30 seconds of Easy 30s [ERG watts = 40% of FTP]
30 seconds of Hard 30s [ERG watts = 100% of FTP]
30 seconds of Easy 30s [ERG watts = 40% of FTP]
30 seconds of Hard 30s [ERG watts = 100% of FTP]
30 seconds of Easy 30s [ERG watts = 40% of FTP]
1 minute of Prepare [ERG watts = 40% of FTP]
5 minutes of Effort 1 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 1 [ERG watts = 40% of FTP]
5 minutes of Effort 2 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 2 [ERG watts = 40% of FTP]
5 minutes of Effort 3 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 3 [ERG watts = 40% of FTP]
5 minutes of Effort 4 [ERG watts = 95% of FTP]
2 minutes 30 seconds of Recovery 4 [ERG watts = 40% of FTP]
5 minutes of Effort 5 [ERG watts = 95% of FTP]
5 minutes of Warm Down [ERG watts = 40% of FTP]

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