https://www.trainerroad.com/cycling/rides/33153658...
Mount Goode +2 is 3x18-minute intervals between 97-99% FTP with 6-minute recoveries between intervals.
The primary objective here is improvements in muscular endurance accomplished by growing your ability to repeat efforts at near-FTP wattages.
By working close to but below your FTP, you not only accumulate a lot of time at a meaningful level of stress, but recovery from slightly sub-threshold effort comes much more readily than recovery following work done above your FTP.
Zone | Zone | Time | Time | Percent | Low | High |
1 | Active Recovery | 00:25:52 | | 28.7% | 0 | 127 |
2 | Endurance | 00:04:41 | | 5.2% | 127 | 173 |
3 | Tempo | 00:00:48 | | 0.9% | 173 | 194 |
3 | SweetSpot | 00:20:40 | 00:21:28 | 23% | 194 | 219 |
4 | Threshold | 00:36:46 | | 40.9% | 219 | 243 |
5 | V02Max | 00:01:13 | | 1.4% | 243 | 277 |
5 | Anaerobic | 00:00:01 | 00:01:14 | 0% | 277 | 2310 |