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Enduro Pyramids Longer

A longer Enduro/sub-LT pyramid, X3

Total Time: 00:47:00
Category: Endurance
Author: MichaelCPA1

TriVelo FTP Test

warm up
1.
min 20 min build the watts from 50%-70% average @90-100 rpm
2.
3 x 1min efforts @85%/100%/120% watts with 3 min recovery
stay seated and ride @60/rpm
3.
1x8 min effort build the watts from 75%-100% last 2 min at best power
4.
5 min easy roll
6.
then power test
ftp power test /20 min power test
its best to start conservatively
you need to try to hold an even pace across the entire 20 min
not good to start too had and struggle for the last 5 min
you select the watts you think you can hold for 20 min..you select the cadence
7.
20 min easy warm down

Total Time: 01:25:00
Category: Testing
Author: fbn3786

micro Burst

15 min warm up
2x10 min
15sec Max
15sec easy

10 min recovery
10x10 sec sprints
2 min between
15 min cool down

Total Time: 01:24:10
Category: Explosive Power
Author: 1221155554567791@facebook