Bike Intervals for Power and Endurance

The goal of this workout is to increase muscular endurance by coupling long, high-intensity intervals with short rest periods. The idea is to help athletes build a tolerance to higher intensities as their season progresses. By incorporating these types of workouts into a training schedule book-ended by rest, athletes will increase both power and endurance.

Cadence should fall in the 90rpm range or higher for all intervals.

Warm-up
10 minutes in heart rate Zone 2 (about 50% of your FTP)

2 x 30 seconds one leg spin (right leg)
2 x 30 seconds one leg spin (left leg)
1 minute spinning both legs between each interval

Main Set
4 x 7 minutes in Zone 4 lactate threshold (85-95% FTP)
2 minutes between each interval in Zone 1 (active recovery, 40% FTP)

Cool-down
8 minutes easy spin

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