10min from 25 to 75 % FTP
3x 1min @ 110rpm, 75 % FTP,50 % FTP
5min @ 85rpm, from 120 to 100 % FTP
3min @ 65 % FTP
5min @ 85rpm, from 120 to 100 % FTP
3min @ 65 % FTP
5min @ 85rpm, from 120 to 100 % FTP
3min @ 65 % FTP
5min @ 85rpm, from 120 to 100 % FTP
3min @ 65 % FTP
5min @ 85rpm, from 120 to 100 % FTP
3min @ 65 % FTP
5min @ 85rpm, from 120 to 100 % FTP
9min from 75 to 25 % FTP
View watts
Enter FTP
10min from <span
data-value="25.45" data-unit="relpow">25</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 3x 1min @ 110rpm, <span
data-value="75.449997" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 80rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min @ 85rpm, from <span
data-value="120.45" data-unit="relpow">120</span> to <span
data-value="100.44999" data-unit="relpow">100</span>% FTP 3min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 5min @ 85rpm, from <span
data-value="120.45" data-unit="relpow">120</span> to <span
data-value="100.44999" data-unit="relpow">100</span>% FTP 3min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 5min @ 85rpm, from <span
data-value="120.45" data-unit="relpow">120</span> to <span
data-value="100.44999" data-unit="relpow">100</span>% FTP 3min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 5min @ 85rpm, from <span
data-value="120.45" data-unit="relpow">120</span> to <span
data-value="100.44999" data-unit="relpow">100</span>% FTP 3min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 5min @ 85rpm, from <span
data-value="120.45" data-unit="relpow">120</span> to <span
data-value="100.44999" data-unit="relpow">100</span>% FTP 3min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 5min @ 85rpm, from <span
data-value="120.45" data-unit="relpow">120</span> to <span
data-value="100.44999" data-unit="relpow">100</span>% FTP 9min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="25.45" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h 10m
Stress points: 99
Zone distribution Z1: 16m
Z2: 24m
Z3: -
Z4: 7m
Z5: 19m
Z6: 4m
Finishing fast is the key to winning the race. This comes from being able to recover quickly after hard efforts, conserving energy in the race and also being able to attack hard and maintain to the finishline. Warmup for 10minutes with 3 x 1 minute fast pedaling drills >110rpm, then do (6) x 5 minute efforts with each beginning in a short sprint, followed by a effort that tapers to your FTP and then maintain FTP for the final 3 minutes. Recover completely between each one for 3 minutes. Cool-down.
✓ Available in Zwift
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