10mins Free Ride (Warm up) 8mins FTP (Steady state.....) BANG! INTO 20 SEC @150% x5 with free ride recoery. 5 mins rest... do whatever you like here.... BANG AGAIN! GET INTO IT! 5mins just abouve FTP to finish it out. This last interval your legs should feel blunt.. like an old knife.
- *IMPORTANT* Set your FTP to 100W before starting this workout. - Complete the test through to failure. - Record your failure stage and duration in seconds. - Calculate your MAP and estimated FTP. (as per documentation) - Calculate 105% of your FTP and perform the 20minute FTP test to validate the figures.
- Contact HPTek.com.au if you want to perform this under true lab conditions under the watchful eye of Dr Stephen Lane.