Trainer Threshold 1

5 minutes of Warm up at zone recovery
3 minutes of warm 2 at zone endurance
2 minutes of Warm 3 [ERG watts = 90% of FTP]

 Block: Internal

• 5 seconds at zone maximal
• 55 seconds at zone endurance
• 10 seconds at zone maximal
• 50 seconds at zone endurance
• 15 seconds at zone maximal
• 45 seconds at zone recovery
• 20 seconds at zone maximal
• 40 seconds at zone recovery
• 25 seconds at zone maximal
• 35 seconds at zone recovery
• 30 seconds at zone maximal
• 30 seconds at zone recovery
• 35 seconds at zone maximal
• 25 seconds at zone recovery
• 40 seconds at zone maximal
• 20 seconds at zone recovery
• 45 seconds at zone maximal
• 15 seconds at zone recovery
• 50 seconds at zone maximal
• 10 seconds at zone recovery
• 55 seconds at zone maximal
• 5 seconds at zone recovery
• 1 seconds at zone maximal

2 minutes of recovery at zone recovery
5 minutes of TT
2 minutes of Recover at zone recovery

 Block: interval 2

• 1 seconds at zone maximal
• 5 seconds at zone recovery
• 55 seconds at zone maximal
• 10 seconds at zone recovery
• 50 seconds at zone maximal
• 15 seconds at zone recovery
• 45 seconds at zone maximal
• 20 seconds at zone recovery
• 40 seconds at zone maximal
• 25 seconds at zone recovery
• 35 seconds at zone maximal
• 30 seconds at zone recovery
• 30 seconds at zone maximal
• 35 seconds at zone recovery
• 25 seconds at zone maximal
• 40 seconds at zone recovery
• 20 seconds at zone maximal
• 45 seconds at zone recovery
• 15 seconds at zone maximal
• 50 seconds at zone endurance
• 10 seconds at zone maximal
• 55 seconds at zone endurance
• 5 seconds at zone maximal

15 minutes of cooldown at zone recovery