Workouts» 60-90 minutes to burn »

First Flash of Fast

10min from 25 to 75% FTP
3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP
4x 10min @ 105% FTP,
5min @ 70% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP4x 10min @ 105% FTP,
5min @ 70% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 26m

Stress points: 117

Zone distribution

Z1: 17m

Z2: 29m

Z3: -

Z4: -

Z5: 40m

Z6: -

20%
34%
0%
0%
47%
0%

Designed to increase your overall speed in a time trial, by improving your Functional Threshold Power, do these intervals with 5 rpm faster cadence than your normal cadence.
Warm-up for 10minutes with 3 x 1minute fast pedaling intervals >110rpm. Then do (4) x 10 minutes at 105% of your FTP with a cadence 5rpm faster than normal. Rest for 5 minutes at endurance pace between each. Cool-down.

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