5min @ 85rpm, from 50 to 75% FTP1x 30sec @ 95rpm, 85% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 115% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 115% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 115% FTP3min @ 85rpm, 85% FTP1min @ 100rpm, 105% FTP30sec @ 110rpm, 150% FTP2min @ 85rpm, 50% FTP
Workout overview

Duration: 30m

Stress points: 39

Zone distribution

Z1: 8m

Z2: 3m

Z3: 13m

Z4: -

Z5: 7m

Z6: 1m

25%
10%
42%
0%
22%
2%

Spending time riding under and over your threshold builds up your strength and ability to bounce back after hard efforts. You'll also feel mentally stronger and more resilient. This 30 minute workout asks for hard work at nearly every phase.

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