Bici en umbral – 2 × 20 minutos

Warm up

• 10 min at 50 → 75% FTP, 90 rpm (Progressive spin)
• 3 min at 100% FTP (Opener)
• 2 min at 50% FTP

Threshold2 ×

• work: 20 min at 95–100% FTP, 85–95 rpm (Start at the low end, finish at the top of the range)
• recover: 5 min at 50% FTP (Easy spin, drink)

2 × (20 min at 95–100% FTP, 85–95 rpm / 5 min at 50% FTP)

Cool down

• 5 min at 45% FTP (Easy spin)