10min from 45 to 65 % FTP
6x 20sec @ 110 % FTP,55 % FTP
30sec @ 110 % FTP
2min 30sec @ 80 % FTP
1min @ 50 % FTP
30sec @ 110 % FTP
2min 30sec @ 80 % FTP
1min @ 50 % FTP
30sec @ 110 % FTP
2min 30sec @ 80 % FTP
1min @ 50 % FTP
1min @ 80 % FTP
30sec @ 110 % FTP
1min 30sec @ 80 % FTP
1min @ 50 % FTP
1min @ 80 % FTP
30sec @ 110 % FTP
1min 30sec @ 80 % FTP
1min @ 50 % FTP
1min @ 80 % FTP
30sec @ 110 % FTP
1min 30sec @ 80 % FTP
1min @ 50 % FTP
2min 30sec @ 80 % FTP
30sec @ 110 % FTP
1min @ 50 % FTP
2min 30sec @ 80 % FTP
30sec @ 110 % FTP
1min @ 50 % FTP
2min 30sec @ 80 % FTP
30sec @ 110 % FTP
1min @ 50 % FTP
6min 40sec from 55 to 45 % FTP
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Enter FTP
10min from <span
data-value="45" data-unit="relpow">45</span> to <span
data-value="65" data-unit="relpow">65</span>% FTP 6x 20sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 40sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 2min 30sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 2min 30sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 2min 30sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 1min 30sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 1min 30sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 1min 30sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min 30sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min 30sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min 30sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 6min 40sec from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="45" data-unit="relpow">45</span>% FTP Workout overview Duration: 58m 40s
Stress points: 55
Zone distribution Z1: 27m
Z2: 3m
Z3: 23m
Z4: -
Z5: 7m
Z6: -
Welcome, today we've got 9x3 minute efforts on tap. The bulk of the work isn't overly hard today with a lot of 80% riding but you have to follow the 30 second VO2 effort inside each 3 minute block. 1-3 it's at the beginning. 4-6 it's in the middle. 7-9 it's at the end. Once you're done with that effort, though, you need to settle back into your pace.
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