4min @ 80rpm, 40% FTP4min @ 90rpm, 53% FTP4min @ 100rpm, 67% FTP4min @ 110rpm, 80% FTP2min @ 85rpm, 55% FTP3min @ 100rpm, 105% FTP2min @ 85rpm, 55% FTP1min @ 110rpm, 115% FTP2min @ 85rpm, 55% FTP2x 30sec @ 110rpm, 120% FTP,
30sec @ 85rpm, 55% FTP
2min from 55 to 25% FTP
Workout overview

Duration: 30m

Stress points: 29

Zone distribution

Z1: 17m

Z2: 4m

Z3: 4m

Z4: -

Z5: 4m

Z6: 1m

57%
13%
13%
0%
13%
3%

This workout features a series of Leg Openers to prime the pump for a big effort. Enjoy this short and sharp workout designed to get you ready. Who's the "Alpha" after those past weeks of training now? YOU!

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