Workout overview
Duration: 1h
Stress points: 75
Zone distribution
Z1: 38m
Z2: 7m
Z3: -
Z4: -
Z5: -
Z6: 15m
On and Off bursts designed to improve your neuromuscular power and FTP at the same time.
10 minute warm-up level 2 with 3 x 1 minute fast pedals >110rpm.
Do 3 x 10 minutes, Micro-bursts, 15 seconds ON at 150% of FTP and 15 seconds OFF at 50% of FTP. Repeat for entire 10minutes, rest for 5minutes between each set. It's important that you maintain 90 rpm for both the ON and the OFF periods.
Cool-down.