Abney
Abney is 3x9-minute sets of ascending force intervals ranging from 80-90%FTP.
Each set consists of 3x3-minute repeats with 1 minute of recovery between intervals and 5 minutes of recovery between each set of intervals.
The primary aim here is toļ¾ improve aerobic fitness via Tempo & Sweet Spot power levels while targeting muscle control and improved movement patterns via slow-cadence work.
At the same time, another goal is to stress and strengthen the connective tissues in order to prevent joint injury when workout intensities increase.
Cadence can range widely - as low as 50rpm but ideally no higher than 70rpm - depending on leg strength and joint integrity, knees especially.
- Author: purepose
- Sport: bike
- Duration: 60 min
- Dominant zone: Tempo
- Intensity: 0.71
- Created: 2023-04-19T14:32:16.848Z
- Updated: 2026-04-22T11:01:07.643Z
Structure
- 4 min @ 50% (50w)
- 2 min @ 55% (55w)
- 2 min @ 60% (60w)
- 2 min @ 65% (65w)
- 5 min @ 40% (40w)
- 3 min @ 80% (80w)
- 1 min @ 40% (40w)
- 3 min @ 85% (85w)
- 1 min @ 40% (40w)
- 3 min @ 90% (90w)
- 5 min @ 40% (40w)
- 3 min @ 80% (80w)
- 1 min @ 40% (40w)
- 3 min @ 85% (85w)
- 1 min @ 40% (40w)
- 3 min @ 90% (90w)
- 5 min @ 40% (40w)
- 3 min @ 80% (80w)
- 1 min @ 40% (40w)
- 3 min @ 85% (85w)
- 1 min @ 40% (40w)
- 3 min @ 90% (90w)
- 2 min @ 40% (40w)