Sprint: 1 min 443 W Attack: 2 min 345 W Attack: 3 min 327 W Attack: 5 min 321 W 8 min 297 W Attack: 10 min 288 W Climb: 15 min 288 W Climb: 20 min 285 W Climb: 30 min 285 W Climb: 45 min 265 W Climb: 1 hr 238 W
Warm up FTP: 322W. In the beginning, I thought I didn't have the energy today, but I warmed up pretty well. Rode as if my FTP was 320W. .85*FTP = 272; 0.9*FTP = 288; 0.95*FTP; 1.05*FTP = 336; 1.1*FTP = 352; 1.15*FTP = 368 Workout 15*1:00@9*FTP, :45@FTP, :15 rest) 2:00 rest 1:00@.85*FTP, :20 rest 1:00@.9*FTP, :20 rest 1:00@95*FTP, :20 rest 1:00 @ FTP, :20 rest 1:00 @ 1.05*FTP, :20 rest 1:00@1.1*FTP, @1.1*FTP,:20 rest 1:00 @ 1.15*FTP, :30 rest 1:00 MAX Hit all my marks. Really good ride. I redefined my six week power curve from 3:42 to 1 hour. So that was
12/19/25: Spin class 🚴♂️ I rode this class as if my FTP was 320W. This was an endurance ride with a hard ladder at the end. My second best 1 min (443W), best 30 min (285W), and 3rd best hour (238W) ever.
YTD 648.7 miles
#running #cycling #crosstrain #fitafter60
