5min @ 50% FTP5x 30sec @ 90rpm, 65% FTP,
30sec @ 95rpm, 80% FTP
3min @ 50% FTP4x 40sec @ 95rpm, 121% FTP,
30sec @ 80rpm, 50% FTP
10min @ 90rpm, 95% FTP10min @ 50% FTP4x 40sec @ 95rpm, 121% FTP,
20sec @ 80rpm, 50% FTP
10min @ 90rpm, 95% FTP5min @ 50% FTP
Workout overview

Duration: 56m 40s

Stress points: 67

Zone distribution

Z1: 26m

Z2: 3m

Z3: 3m

Z4: 20m

Z5: -

Z6: 5m

46%
4%
4%
35%
0%
9%

By building up some lactate prior to completing a sub-threshold effort, you will be training your body to clear lactate while improving the efficiency of your aerobic system.

After warming up you will complete 4min of 40/20, leading straight into 10min sub-threshold.

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