7min from 50 to 75% FTP1min @ 50% FTP3x 1min @ 90% FTP,
1min @ 70% FTP
2min @ 50% FTP3min @ 80% FTP2min @ 50% FTP1min @ 110% FTP4min @ 60% FTP1min @ 80% FTP1min @ 85% FTP1min @ 90% FTP1min @ 95% FTP10min @ 60% FTP1x 2min @ 95% FTP,
10sec @ 120% FTP
1min @ 50% FTP1x 2min @ 95% FTP,
10sec @ 120% FTP
1min @ 50% FTP10min @ 60% FTP
Workout overview

Duration: 56m 20s

Stress points: 50

Zone distribution

Z1: 10m

Z2: 31m

Z3: 5m

Z4: 9m

Z5: 1m

Z6: -

17%
55%
9%
16%
2%
1%

This workout aims to activate the fast twitch muscles and prepare body and mind for race-pace efforts. Commonly referred to as "opening up the legs” to avoid feeling stale on race day.

This session is generally performed the day before race-day, and after having an easy day or two.

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