Created by Matt Rowe, from Rowe & King Coaching, this structured training session is designed to help build endurance. 

For coaching and all your training needs visit https://roweandking.com/Opens a new window

About the session:
This workout is designed to help develop your aerobic capabilities. ERG mode is recommended.

Sessions details:

Warmup:
• 8-minute warmup
• 5-minutes steady
• 5-minutes steady incline

Interval Set x 4
• 15 seconds @ 150% FTP
• 1.45 minutes @ 90% FTP

Recovery:
• 3-minutes recovery
• 5-minutes steady incline

Interval Set x 4
• 15 seconds @ 150% FTP
• 1.45 minutes @ 90% FTP


Interval Set x 4
• 60 seconds @ 115% FTP
• 2 minutes @ 65 FTP

Interval Set x 1:
• 60 seconds @ 130% FTP

Cool down:
• 5-minute warm down

59 minutes in total.

Safety Note: 
Only undertake vigorous exercise if you are fit and healthy to do so. If you are at all unsure, consult a Physician or Doctor first. All training equipment including Bikes and Turbo trainers should be in full working order. Do not use any piece of equipment that does not come up to the required standard.

More information:
For more information check out the Mountain Massif website www.mountainmassif.comOpens a new window, follow on Facebook, Instagram (Mountain_Massif) and join our Zwift Club by clicking the following link https://www.zwift.com/clubs/b639575d-930f-4de6-a79d-bea3313350bc/joinOpens a new window. To record all your training data and chart your progress, consider using the TrainingPeaks app (www.trainingpeaks.com/Opens a new window).