Mix Up Kitchen Sink Anaerobic Cap/Tempo
Total Time: 02:00:40
Category: Speed endurance
Author: silicon
Intervals 2 minutes of Warm Up [ERG watts = 50% of FTP] 2 minutes of Warm Up [ERG watts = 60% of FTP] 2 minutes of Warm Up [ERG watts = 70% of FTP] 2 minutes of Warm Up [ERG watts = 90% of FTP] 2 minutes of Warm Up [ERG watts = 60% of FTP] 20 seconds of 150% 1 [ERG watts = 150% of FTP] 3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP] 20 seconds of 150% 2 [ERG watts = 150% of FTP] 3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP] 20 seconds of 150% 3 [ERG watts = 150% of FTP] 3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP] 20 seconds of 150% 4 [ERG watts = 150% of FTP] 3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP] 20 seconds of 150% 5 [ERG watts = 150% of FTP] 3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP] 20 seconds of 150% 6 [ERG watts = 150% of FTP] 3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP] 20 seconds of 150% 7 [ERG watts = 150% of FTP] 3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP] 20 seconds of 150% 8 [ERG watts = 150% of FTP] 3 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP] 5 minutes of 70% for 5 min [ERG watts = 70% of FTP] 1 minute of 150% 1 [ERG watts = 150% of FTP] 4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP] 1 minute of 150% 2 [ERG watts = 150% of FTP] 4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP] 1 minute of 150% 3 [ERG watts = 150% of FTP] 4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP] 1 minute of 150% 4 [ERG watts = 150% of FTP] 4 minutes of Recovery 90rpm+ [ERG watts = 60% of FTP] 5 minutes of 70% for 5 min [ERG watts = 70% of FTP] 3 minutes of 112% for 3 min 1 [ERG watts = 112% of FTP] 5 minutes of Recovery 90rpm+ [ERG watts = 50% of FTP] 3 minutes of 112% for 3 min 2 [ERG watts = 112% of FTP] 5 minutes of Recovery 90rpm+ [ERG watts = 50% of FTP] 3 minutes of 112% for 3 min 3 [ERG watts = 112% of FTP] 5 minutes of 70% for 5 min [ERG watts = 70% of FTP] 20 minutes of 20 min 75% FTP [ERG watts = 75% of FTP] 10 minutes of Cool Down [ERG watts = 60% of FTP] 
