20min @ 50% FTP
8x 20sec @ 175% FTP,
10sec @ 50% FTP
4min @ 50% FTP
8x 20sec @ 175% FTP,
10sec @ 50% FTP
4min @ 50% FTP
8x 20sec @ 175% FTP,
10sec @ 50% FTP
10min @ 50% FTP
Workout overview
Duration: 50m
Stress points: 74
Zone distribution
Z1: 42m
Z2: -
Z3: -
Z4: -
Z5: -
Z6: 8m
Author: Pav Bryan (Direct Power Coaching)
The Goal Of This Session: is to increase your anaerobic threshold, leg speed & sprint outputs
20 min warm-up
Sprint all out for 20 sec then coast 10 sec, repeat 6-8 times. RPE will be 10 for sprints.
Active recovery spinning legs lightly for 4 minutes.
Repeat the set three times but after last one go straight into cool down
10 min cool-down
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