Shared workout · Cycling
Controlled Power: Over-Under Climbing Session
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THE WORKOUT, STEP BY STEP
CYCLING
Controlled Power: Over-Under Climbing Session
Outdoor road session; FTP 270 W. Use perceived threshold/controlled-hard effort if wind or terrain prevents exact power; prioritize traffic safety.
WARMUP20 minTarget: 135-189W
Gradually build from 50% to 70% FTP (135-189 W).
ACTIVE1 minTarget: 135-162W • Cadence 100-110 rpm
Fast-pedaling opener; seated smooth power, do not sprint.
RECOVERY1 minTarget: 135-162W
Easy recovery.
RESTOpen
Tur düğmesine bas: yol açık ve güvenli olduğunda intervale başla
RESTOpen
Tur düğmesine bas: yol açık ve güvenli olduğunda intervale başla
INTERVAL2 minTarget: 249-264W • Cadence 80-95 rpm
95% FTP; seated smooth power, do not sprint; threshold/controlled-hard by RPE if needed.
RESTOpen
Tur düğmesine bas: yol açık ve güvenli olduğunda intervale başla
INTERVAL2 minTarget: 275-292W • Cadence 75-90 rpm
105% FTP; seated smooth power, do not sprint; threshold/controlled-hard by RPE if needed.
RECOVERY6 minTarget: 135-162W
50-60% FTP recovery.
RESTOpen
Tur düğmesine bas: yol açık ve güvenli olduğunda intervale başla
INTERVAL2 minTarget: 249-264W • Cadence 80-95 rpm
95% FTP; seated smooth power, do not sprint; threshold/controlled-hard by RPE if needed.
RESTOpen
Tur düğmesine bas: yol açık ve güvenli olduğunda intervale başla
INTERVAL2 minTarget: 275-292W • Cadence 75-90 rpm
105% FTP; seated smooth power, do not sprint; threshold/controlled-hard by RPE if needed.
RECOVERY6 minTarget: 135-162W
50-60% FTP recovery.
RESTOpen
Tur düğmesine bas: yol açık ve güvenli olduğunda intervale başla
INTERVAL2 minTarget: 249-264W • Cadence 80-95 rpm
95% FTP; seated smooth power, do not sprint; threshold/controlled-hard by RPE if needed.
RESTOpen
Tur düğmesine bas: yol açık ve güvenli olduğunda intervale başla
INTERVAL2 minTarget: 275-292W • Cadence 75-90 rpm
105% FTP; seated smooth power, do not sprint; threshold/controlled-hard by RPE if needed.
COOLDOWN15 minTarget: 135-149W
Below 149 W (55% FTP).
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