SF - There is no try
MAP 122%, AC 146%, NM 286% of FTP.
"The ability to hit a given power target right on the nose is one of the hallmarks of a great rider, and that is exactly what you are being forced to do with this session. Each interval has 4 distinct stair steps, increasing slightly with each step. This requires you to finesse your output multiple times for each effort, to really feel the difference 10 watts makes.
The stair step approach also forces your body into a constant state of “catching up.” Just as your aerobic system settles into the oxygen demands of each effort, you are forced to go harder, which makes you dip back into anaerobic energy systems while your aerobic system catches up. This process constantly forces your anaerobic and aerobic systems to make adjustments. If you're trying to get over a plateau or feel like you're not getting faster this can be exactly what you need.
Unlike other sessions, three of the four sprint efforts come in the first half. This means your legs will be fresh enough so you can go full gas and hit your NM system hard. Not bad for a session that is predominantly focused on building your AC and MAP."
- Author: foldingbikebass
- Sport: bike
- Duration: 50 min
- Dominant zone: VO2Max
- Intensity: 0.93
- Created: 2021-03-03T12:00:15.110Z
- Updated: 2026-04-22T10:49:36.313Z
Structure
- Recovery 2:11 min @ 50% (50w) 90 rpm
- FTP 1:25 min @ 65% (65w) 90 rpm
- FTP 1 min @ 82% (82w) 90 rpm
- FTP 20 sec @ 100% (100w) 90 rpm
- FTP 38 sec @ 70% (70w) 90 rpm
- MAP 30 sec @ 110% (110w) 100 rpm
- FTP 26 sec @ 70% (70w) 85 rpm
- FTP 36 sec @ 90% (90w) 95 rpm
- FTP 51 sec @ 95% (95w) 100 rpm
- Recovery 44 sec @ 50% (50w) 90 rpm
- MAP 15 sec @ 100% (100w) 100 rpm
- MAP 15 sec @ 107% (107w) 100 rpm
- MAP 15 sec @ 112% (112w) 100 rpm
- AC 15 sec @ 139% (139w) 110 rpm
- Recovery 1 min @ 50% (50w) 90 rpm
- MAP 30 sec @ 100% (100w) 100 rpm
- MAP 30 sec @ 107% (107w) 100 rpm
- MAP 30 sec @ 112% (112w) 100 rpm
- MAP 17 sec @ 119% (119w) 100 rpm
- AC 13 sec @ 139% (139w) 110 rpm
- Recovery 1 min @ 50% (50w) 90 rpm
- FTP 45 sec @ 95% (95w) 80 rpm
- MAP 45 sec @ 100% (100w) 80 rpm
- MAP 45 sec @ 110% (110w) 80 rpm
- MAP 30 sec @ 116% (116w) 80 rpm
- AC 15 sec @ 139% (139w) 100 rpm
- Recovery 1 min @ 50% (50w) 90 rpm
- FTP 1 min @ 95% (95w) 70 rpm
- MAP 1 min @ 100% (100w) 70 rpm
- MAP 1 min @ 110% (110w) 70 rpm
- MAP 1 min @ 116% (116w) 70 rpm
- Recovery 1:31 min @ 50% (50w) 90 rpm
- FTP 2 min @ 92% (92w) 90 rpm
- FTP 2 min @ 94% (94w) 90 rpm
- FTP 2 min @ 97% (97w) 90 rpm
- FTP 2 min @ 100% (100w) 90 rpm
- Recovery 1:59 min @ 50% (50w) 90 rpm
- FTP 1:1 min @ 95% (95w) 70 rpm
- MAP 1 min @ 100% (100w) 70 rpm
- MAP 1 min @ 110% (110w) 70 rpm
- MAP 1 min @ 116% (116w) 70 rpm
- Recovery 1:29 min @ 50% (50w) 90 rpm
- FTP 46 sec @ 95% (95w) 75 rpm
- MAP 45 sec @ 100% (100w) 75 rpm
- MAP 45 sec @ 110% (110w) 100 rpm
- MAP 45 sec @ 116% (116w) 100 rpm
- Recovery 1 min @ 50% (50w) 90 rpm
- MAP 30 sec @ 100% (100w) 100 rpm
- MAP 30 sec @ 107% (107w) 100 rpm
- MAP 30 sec @ 114% (114w) 100 rpm
- MAP 30 sec @ 119% (119w) 100 rpm
- Recovery 1 min @ 50% (50w) 90 rpm
- MAP 15 sec @ 104% (104w) 100 rpm
- MAP 15 sec @ 110% (110w) 100 rpm
- MAP 13 sec @ 116% (116w) 100 rpm
- AC 17 sec @ 146% (146w) 110 rpm
- Recovery 3 min @ 50% (50w) 90 rpm