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AC: FTP and Sweet Spot

10 min warmup. Then 5 min at threshold power. 5 min recovery. Then the pain begins! 5 x 2 min as hard as you can go! 3 min recoveries. Use your lap function and average lap power as a carrot to push yourself each time. Shoot for over 130% of FTP in these but stop if you cannot hold at least 118%. Not done yet! Recover another 3 min after your last effort and then do 20 min at sweetspot. Warm down after 10 min.

Total Time: 01:10:00
Category: Sustained Power
Author: abutts