Bici en zona óptima – 3 × 12 minutos

Warm up

• 10 min at 50 → 70% FTP, 90 rpm (Progressive spin)
• 3 min at 90% FTP (Short opener)
• 2 min at 50% FTP

Sweet spot3 ×

• work: 12 min at 88–94% FTP, 85–95 rpm (Steady, seated, controlled breathing)
• recover: 4 min at 50% FTP (Easy spin)

3 × (12 min at 88–94% FTP, 85–95 rpm / 4 min at 50% FTP)

Cool down

• 2 min at 45% FTP (Easy spin)