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4wk FTP Booster

Week2 Day2

HIT 45sec #2

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3min@130w

1min@195w - 1min@130w × 2

1min@235w - 1min@130w × 2

3min@130w

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45sec@455w - 4min15sec155w × 6

3min@130w

8min@250w

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5min@130w

 

Building upon your previous HIT 45sec session, this time we are extending the final sub-threshold interval to 8min. The same principles apply. Burn up some carbs before completing a steady sub-threshold effort.

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With repeated anaerobic bouts of 45sec, you will be improving your abilityto process lactate and recover from hard efforts. You will also be using up vital carbohydrate stores prior to the final 5min sub-threshold interval. This is where the adaptation occurs!

らしい。