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60 MINS PRE


30mins PRE


DURING

20min / ftp
POWER
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​functional threshold power
is the base of being a strong cyclist and one of the best ways to measure your progression.  

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Baseline this vpr by Riding as hard you can for 20 minutes. calculate your FTP by using 95% of the Average 20min power divided by your weight in Kg. This will give you a functional threshold power in w/kg 

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VPR = 20min average w/kg
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VPR TRAINING session
Threshold plus

4 minutes on

@105% of ftp

Optimal cadence ~80-100rpm

2minutes recovery

x8 reps

=32 minutes total work 

 

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60 MINS PRE

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DURING


AFTER

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nutrition strategy
SHARE YOUR VPR ON SOCIAL MEDIA TO WIN a share of 
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1 share a story or post
2 tag @sfuels.sf 
3 ADD VPR GIF STICKER
4 we'll DM your Badge & prize