Weekly Indoor session…..Power based workout

Power based session. In this session try to maintain control. Don’t go too hard too soon.

After a good 15 min warm up we go straight into 6 x 5 minute intervals with a 2 min rest

Sounds straight forward so do the reps as follows.

1/ Ride at 95% of your FTP at 95 rpm, During Rest ride at 50%

2/ Ride at 95% of your FTP at 95 rpm, During Rest ride at 55%

3/ Ride at 100% of your FTP at 95rpm, During Rest ride at 55%

4/ Ride at 100% of your FTP at 85 rpm, During REST ride at 60%

5/ Ride at 105% of your FTP at 85 rpm, During REST ride at 60%

6/ Ride at 105%of your FTP at 95 rpm

Warm down.

60 min session. If you feel you need more add another 2 sets but go back down to 95% then 100% of your FTP. This session will creep up on you with the harder rest intervals

Suffer they do!!

Suffer they do!!

Enjoy

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