8min @ 85rpm, from 50 to 75% FTP1x 3min @ 95rpm, 75% FTP,
15sec @ 100rpm, 120% FTP
1x 3min @ 95rpm, 75% FTP,
30sec @ 105rpm, 120% FTP
1x 3min @ 95rpm, 75% FTP,
45sec @ 110rpm, 120% FTP
1x 3min @ 95rpm, 75% FTP,
1min @ 105rpm, 120% FTP
1x 3min @ 95rpm, 75% FTP,
1min 15sec @ 100rpm, 120% FTP
3min 15sec from 65 to 30% FTP
Workout overview

Duration: 30m

Stress points: 33

Zone distribution

Z1: 6m

Z2: 20m

Z3: -

Z4: -

Z5: -

Z6: 4m

20%
68%
0%
0%
0%
13%

What's your limit? It's time to expand it. The Expand workout runs you through a series of high-power surges that increase in length. This targets your ability to surge over and over and hold those efforts longer.

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