90 mins Tempo/Threshold Surges

90 mins Tempo/Threshold Surges
Warm Up = 10 mins increase Power up to 80% FTP
Main Set = 70 mins @ 75 - 80% FTP with 2 x 30 mins @ 80 - 85% FTP.
Surge at threshold 95 – 100% FTP for 1 minute every 4th minute.
Cool Down = 10 mins @ 60% FTP

Total Time: 01:30:15

Category: Sustained Power

Author: silicon

Block: Warm Up

5 minutes of Warm Up [ERG watts = 65% of FTP]
2 minutes of Warm Up [ERG watts = 75% of FTP]
2 minutes of Warm Up [ERG watts = 80% of FTP]
15 seconds of Zero that power meter
1 minute of Warm Up [ERG watts = 70% of FTP]

Block: Set 1

1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 82% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
1 minute of 1 min [ERG watts = 82% of FTP]

10 minutes of Recovery [ERG watts = 75% of FTP]

Block: Set 1

1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
3 minutes of 3 min [ERG watts = 85% of FTP]
1 minute of 1 min 100% [ERG watts = 100% of FTP]
1 minute of 1 min [ERG watts = 85% of FTP]
10 minutes of Cool Down [ERG watts = 60% of FTP]

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