Workouts» 60-90 minutes to burn »

Race winning

10min from 25 to 75% FTP
3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP
30sec @ 150% FTP
3min @ 105% FTP
10sec @ 150% FTP
4min @ 50% FTP
30sec @ 150% FTP
3min @ 105% FTP
10sec @ 150% FTP
4min @ 50% FTP
30sec @ 150% FTP
3min @ 105% FTP
10sec @ 150% FTP
4min @ 50% FTP
30sec @ 150% FTP
3min @ 105% FTP
10sec @ 150% FTP
4min @ 50% FTP
30sec @ 150% FTP
3min @ 105% FTP
10sec @ 150% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP30sec @ 150% FTP3min @ 105% FTP10sec @ 150% FTP4min @ 50% FTP30sec @ 150% FTP3min @ 105% FTP10sec @ 150% FTP4min @ 50% FTP30sec @ 150% FTP3min @ 105% FTP10sec @ 150% FTP4min @ 50% FTP30sec @ 150% FTP3min @ 105% FTP10sec @ 150% FTP4min @ 50% FTP30sec @ 150% FTP3min @ 105% FTP10sec @ 150% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 0m 20s

Stress points: 76

Zone distribution

Z1: 33m

Z2: 9m

Z3: -

Z4: -

Z5: 15m

Z6: 3m

54%
15%
0%
0%
25%
6%

Race winning intervals are exact simulations of what it takes to win a race by attacking the peloton, escaping and maintaining that gap to the finishline.
Warm up for 10 minutes with 3 x 1 minute fast pedaling drill >110rpm. Then 5 minutes at tempo. Now complete 5 x race winning interval. Each is roughly 3:40 in length. Starting with a sprint like effort for 30 seconds, then riding just above your FTP for 3 minutes and finishing with a 10 second sprint at the end to finish strong. Rest well between each for 4 minutes. Cool-down.

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