5min from 45 to 75 % FTP
2x 1min @ 80 % FTP,50 % FTP
2x 1min @ 98 % FTP,50 % FTP
2min @ 50 % FTP
8x 15sec @ 150 % FTP,88 % FTP
2min @ 50 % FTP
3x 2min @ 120 % FTP,50 % FTP
5min from 75 to 45 % FTP
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Enter FTP
5min from <span
data-value="45" data-unit="relpow">45</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 2x 1min @ <span
data-value="80" data-unit="relpow">80</span>% FTP,<br
/> 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 1min @ <span
data-value="98" data-unit="relpow">98</span>% FTP,<br
/> 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 8x 15sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP,<br
/> 3min @ <span
data-value="88" data-unit="relpow">88</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3x 2min @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 5min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="45" data-unit="relpow">45</span>% FTP Workout overview Duration: 1h
Stress points: 78
Zone distribution Z1: 19m
Z2: 5m
Z3: 26m
Z4: 2m
Z5: -
Z6: 8m
An effective way to build your aerobic endurance is to perform repeated, short, high power efforts throughout a steady state effort. After building some fatigue with the opening endurance interval, the session finishes with three anaerobic capacity intervals. The more efficient you are in the endurance effort, the stronger you will be for the AC efforts.
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