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:
Complete 3 Threshold Sandwich efforts, with recovery in-between each effort so that you feel you are able to complete the next effort. ERG mode is recommended.

Sessions details:

Warmup:
• 5-minutes progressive

Interval 1:
• 4-minutes @ 83% FTP
• 4-minutes @ 98% FTP
• 4-minutes @ 83% FTP

Recovery 1:
• 5-minutes

Interval 2:
• 4-minutes @ 83% FTP
• 4-minutes @ 98% FTP
• 4-minutes @ 83% FTP

Recovery 2:
• 5-minutes

Interval 3:
• 4-minutes @ 83% FTP
• 4-minutes @ 98% FTP
• 4-minutes @ 83% FTP

Cool down:
• 5-minutes

56 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).