The Goal Of This Session: is to increase your anaerobic threshold
Usual 20 min WU
2x 5 min above FTP by 10% watts followed by 5 min below FTP by 10% watts. RPE will be almost 9 followed by 5 out of 10. Keep RPM high so gear accordingly.
10 min easy spin
2x 5 min above FTP by 10% watts followed by 5 min below FTP by 10% watts. RPE will be almost 9 followed by 5 out of 10. Keep RPM high so gear accordingly.