DURATION: 90 MIN

WARM UP: 20 min
5 mins progression to threshold / FTP.

MAIN SET: 5 x 5 min
First 1:30 min @ 120% of FTP, then 3:30 min @ 105% of FTP, Rest 5 min.

COOL DOWN: 20 min

The fuel guide graphic on how to fuel for an endurance training session