5min @ 85rpm, from 50 to 75% FTP2min @ 95rpm, from 75 to 90% FTP1min @ 100rpm, from 90 to 100% FTP2min @ 85rpm, 50% FTP10x 30sec @ 95rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
10x 30sec @ 95rpm, 108% FTP,
30sec @ 85rpm, 50% FTP
5min @ 90rpm, 110% FTP5min @ 85rpm, from 50 to 30% FTP
Workout overview

Duration: 40m

Stress points: 47

Zone distribution

Z1: 19m

Z2: 3m

Z3: 2m

Z4: 1m

Z5: 15m

Z6: -

48%
8%
5%
3%
38%
0%

Put on your spelunking helmet, because we're going deep into the pain cave. A series of short, hard efforts will wear you down, before a long mega-effort pushes you to the limit. The only way through is to grin and bear it.

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