BikeErg intervals (Intensive FTP)

4-5 Sets of

6:00 @ 100-110%FTP20

– 4:00 @ 70-75%FTP20 –

• Use the 1st 6:00 interval to establish a baseline (distance or calories). On the remaining sets, bike until you hit this same target baseline (i.e. if you got 3000m in your 1st set, keep biking @ 110-110%FTP20 on the remaining sets until you hit this same target, before moving onto the slower pace (70-75%FTP20) for the rest of the time until you reach 10:00 and start the next set. Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 6:00 of work (100-110%FTP20), followed by the 4:00 recovery interval @ 70-75%FTP20. Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).