These WOs are designed to give you improved aerobic development and increased aerobic threshold (LT1) -endurance - in a 2h workout. To get most out of this session, make sure your FTP is correct set. If you are aerobic underdeveloped for cycling you may need to decrease your FTP-settings.

The workout is 120min and starts with a 15min warmup. First main block is 3x15min at a controlled threshold/Sweet spot (90% of FTP) on lower cadences to wear us down and to get a time effective local aerobic development and cycling strength (endurance).

The second block contains 20x30/60sek intervals. 30sec at 150% of FTP with a 1min active rest. This is highly anaerobic which gives us an improved lactic tolerance and an increased anaerobic stanima. However, in a worn-out state these intervals will also stress your aerobic development. That means you oxygen transport into your working muscles will get better. Your endurance will thereby increase.

This WO is designed Johan Hasselmark at Aktivitus (www.aktivitus.seOpens a new window). Aktivitus runs Swedens leading test and coaching operations for endurance sports.
Johan Hasselmark is an international level adventure racer and extreme triathlete with several wins, 30 years of competative experince in endurance sports and 8 years of coaching and physiological testing.