10min from 25 to 75% FTP3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP
5min @ 85% FTP4min @ 90rpm, from 100 to 98% FTP3min @ 65% FTP4min @ 90rpm, from 100 to 98% FTP3min @ 65% FTP4min @ 83rpm, from 105 to 100% FTP4min @ 65% FTP4min @ 93rpm, from 107 to 100% FTP4min @ 65% FTP4min @ 93rpm, from 110 to 97% FTP4min @ 65% FTP4min @ 88rpm, from 113 to 95% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 13m

Stress points: 85

Zone distribution

Z1: 17m

Z2: 27m

Z3: 5m

Z4: 19m

Z5: 5m

Z6: -

23%
37%
7%
26%
7%
0%

One of the tricks of the pros in order to improve their time trialing speed is to do some motorpacing for short distances, but at a fast speed. You are going to simulate these kinds of intervals by doing 4 minute efforts near your FTP and keeping the cadence quick.

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