Workouts» Derek Rush's Pain Cave Intervals »

SST/MTIs to Maximal Power Reps

12min from 35 to 90% FTP
2min @ 50% FTP
5x 8min @ 95% FTP,
2min @ 35% FTP
10x 15sec @ 200% FTP,
45sec @ 35% FTP
10x 30sec @ 200% FTP,
2min 30sec @ 50% FTP
8min from 50 to 25% FTP
Workout overview

Duration: 1h 52m

Stress points: 164

Zone distribution

Z1: 58m

Z2: 3m

Z3: 3m

Z4: 40m

Z5: -

Z6: 8m

52%
3%
3%
36%
0%
7%

Author: Derek Rush

5 x 8' Sweet Spot Muscle Tension Intervals @ 60-70rpm with 2' breathers. Once fatigued, you'll be going into 10 x 15/45 Maximal Seated Power Reps right into 10 x 30" Standing Form Drills. Dig deep! This one is going to hurt.

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Derek Rush's Pain Cave Intervals

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