Duration: 1h 30m
Stress points: 118
Author: B. McInnes
This workout is designed to help train the energy systems necessary to make or cover a break. While riding at FTP you have to accelerate for 10 seconds at 175% FTP, then hold 125% FTP for 30 seconds, 115% for an additional 2 minutes and then settle back into FTP for 3 minutes. This is the type of effort used to "get away", to start a break or cover one. While you are riding at a high effort you have to punch it, hold it, and then settle into a hard effort without letting up. Each of the 3 efforts comprise 8:40 of very hard effort. 10 minutes "free ride" spin in between. These types of efforts are known as "burning a match". Do too many and you are done!
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