1min @ 50 % FTP 1min @ 53 % FTP 1min @ 56 % FTP 1min @ 59 % FTP 1min @ 62 % FTP 1min @ 64 % FTP 1min @ 67 % FTP 1min @ 70 % FTP 1min @ 73 % FTP 1min @ 76 % FTP 3min @ 55 % FTP 15sec @ 140 % FTP 30sec @ 55 % FTP 15sec @ 140 % FTP 30sec @ 55 % FTP 15sec @ 140 % FTP 20min @ 90 % FTP 5min @ 55 % FTP 15sec @ 140 % FTP 30sec @ 55 % FTP 15sec @ 140 % FTP 30sec @ 55 % FTP 15sec @ 140 % FTP 20min @ 90 % FTP 5min @ 55 % FTP 15sec @ 140 % FTP 30sec @ 55 % FTP 15sec @ 140 % FTP 30sec @ 55 % FTP 15sec @ 140 % FTP 20min @ 90 % FTP 1min @ 76 % FTP 1min @ 73 % FTP 1min @ 70 % FTP 1min @ 67 % FTP 1min @ 64 % FTP 1min @ 62 % FTP 1min @ 59 % FTP 1min @ 56 % FTP 1min @ 53 % FTP 1min @ 50 % FTP
Workout overview Duration: 1h 38m 15s
Stress points: 115
Zone distribution Z1: 24m
Z2: 12m
Z3: 40m
Z4: 20m
Z5: -
Z6: 2m
Warm up then complete 3 x 20min SST efforts @ 88-94%FTP *** Start each interval with 3 x 15sec max sprints with 30sec recovery. Following the 3rd sprint do not rest. Straight into the SST effort. 5min recovery between intervals. Cool down.
✓ Available in Zwift
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