Mix of 2min and 4min intervals

Ten minute warm-up in two-minute increases.

First main set is 10 two minute intervals with one minute of recovery, going from 90%FTP to 110%FTP.
Three minutes of recovery.

Second main set is 3 four minute intervals with two minutes of recovery, going from 95%FTP to 85%FTP.
One minute (or longer) of cool-down.

Total Time: 01:00:00

Category: Muscular endurance

Author: mikslush

Intervals

2 minutes of Warmup 1.5 [ERG watts = 40% of FTP]
2 minutes of Warmup 2.5 [ERG watts = 50% of FTP]
2 minutes of Warmup 3.5 [ERG watts = 60% of FTP]
2 minutes of Warmup 4.5 [ERG watts = 70% of FTP]
2 minutes of Warmup 5.5 [ERG watts = 60% of FTP]
2 minutes of 1.10 [ERG watts = 90% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 2.10 [ERG watts = 90% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 3.10 [ERG watts = 95% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 4.10 [ERG watts = 95% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 5.10 [ERG watts = 100% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 6.10 [ERG watts = 100% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 7.10 [ERG watts = 105% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 8.10 [ERG watts = 105% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 9.10 [ERG watts = 110% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
2 minutes of 10.10 [ERG watts = 110% of FTP]
1 minute of Recover [ERG watts = 60% of FTP]
3 minutes of Spin recover [ERG watts = 55% of FTP]
4 minutes of 1.3 [ERG watts = 95% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
4 minutes of 2.3 [ERG watts = 90% of FTP]
2 minutes of Recover [ERG watts = 60% of FTP]
4 minutes of 3.3 [ERG watts = 85% of FTP]
1 minute of Recover [ERG watts = 50% of FTP]

Header Links

Navigation

User login

Mix of 2min and 4min intervals

Useful Gear


Header Links Public Workouts Public Workouts by Author Public Workouts by Rating Recovery Workouts Endurance Workouts Sustained Power Workouts Explosive Power Workouts Muscular Endurance Workouts Speed Endurance Workouts Speed Workouts Strength Workouts Technique Workouts Testing Workouts Misc Workouts Groups Forum Blog Help Contact TheSufferFest! Ride-Fit