5min from 55 to 65% FTP5min @ 75% FTP30sec @ 82% FTP30sec @ 55% FTP30sec @ 100% FTP30sec @ 55% FTP30sec @ 110% FTP30sec @ 55% FTP30sec @ 115% FTP30sec @ 55% FTP30sec @ 130% FTP5min @ 55% FTP4x 1min @ 70% FTP,
1min @ 115% FTP
5min @ 55% FTP8x 20sec @ 140% FTP,
40sec @ 55% FTP
5min from 65 to 50% FTP
Workout overview

Duration: 45m 30s

Stress points: 49

Zone distribution

Z1: 23m

Z2: 13m

Z3: 1m

Z4: 1m

Z5: 5m

Z6: 3m

51%
29%
1%
1%
11%
7%

This is a great all-rounder workout. It starts off with an easy warm up followed by 10 minutes at the top of zone 2, straight into 5 x 30 on, 30 off, working through multiple zones. After fully recovering from the first block you get into the main set. The main part of today's workout is 4 x 60 on, 60 off between zone 2 and zone 5. The final block of work is an all familiar 20 seconds on, 40 seconds on x 8.

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