10min from 25 to 75% FTP1min @ 50% FTP1min @ 80rpm, 120% FTP5min @ 95rpm, 88% FTP2min @ 85rpm, 55% FTP1min @ 80rpm, 120% FTP5min @ 95rpm, 88% FTP2min @ 85rpm, 55% FTP1min @ 80rpm, 120% FTP5min @ 95rpm, 88% FTP2min @ 85rpm, 55% FTP1min @ 80rpm, 120% FTP5min @ 95rpm, 88% FTP2min @ 85rpm, 55% FTP1min @ 80rpm, 120% FTP5min @ 95rpm, 88% FTP2min @ 55% FTP1min @ 80rpm, 120% FTP5min @ 95rpm, 88% FTP2min @ 55% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 4m

Stress points: 76

Zone distribution

Z1: 22m

Z2: 6m

Z3: 30m

Z4: -

Z5: -

Z6: 6m

34%
10%
47%
0%
0%
9%

Along with challenging your fitness by going from a short Anaerobic effort into a sustained tempo effort, this session adds to that adaptation by including a large difference in cadence.

Complete the opening low cadence Anaerobic Interval out of the seat, before settling into a high cadence tempo Interval.

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  • Day 2 - Mitochondria #4

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  • Day 3 - Vo2 climbing #1

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  • Day 4 - Endurance

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  • Day 5 - 20min Tempo w/15sec surge

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  • Day 6 - Climbing Sustained Threshold

    1h 20m | 92 SP

  • Day 7 - Anaerobic into Sweet Spot

    1h 4m | 76 SP

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