Warm Up = 10 mins gradually increase Power up to 80% FTP
Total Time: 01:30:00
Category: Sustained Power
Author: silicon
Intervals 2 minutes of Warm Up [ERG watts = 60% of FTP] 2 minutes of Warm Up [ERG watts = 65% of FTP] 2 minutes of Warm Up [ERG watts = 70% of FTP] 2 minutes of Warm Up [ERG watts = 75% of FTP] 2 minutes of Warm Up [ERG watts = 80% of FTP] 20 minutes of 70% [ERG watts = 70% of FTP] 8 minutes of SST - 70 – 80 rpm [ERG watts = 90% of FTP] 5 minutes of Recovery [ERG watts = 70% of FTP] 8 minutes of SST - 70 – 80 rpm [ERG watts = 92% of FTP] 5 minutes of Recovery [ERG watts = 70% of FTP] 8 minutes of SST - 70 – 80 rpm [ERG watts = 94% of FTP] 16 minutes of 70% [ERG watts = 70% of FTP] 10 minutes of Cool Down [ERG watts = 60% of FTP] 
