5min from 50 to 75% FTP5x 30sec @ 65% FTP,
30sec @ 80% FTP
15min free ride6x 30sec @ 113% FTP,
30sec @ 76% FTP
10min @ 65% FTP6x 30sec @ 113% FTP,
30sec @ 76% FTP
5min from 75 to 50% FTP
Workout overview

Duration: 52m

Stress points: 56

Zone distribution

Z1: 4m

Z2: 25m

Z3: 18m

Z4: -

Z5: 6m

Z6: -

8%
47%
34%
0%
12%
0%

After warming up complete 15 minutes of 'free-ride' to build a little fatigue in the legs. Aim to keep power within Zones 2 and 3 during this time.

We then complete
2 sets of (6 x 30sec efforts @ Z5 Power with 30sec recovery). With 10 minute recovery between the sets.

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