10min from 25 to 75 % FTP
3x 1min @ 110rpm, 75 % FTP,50 % FTP
5min @ 85 % FTP
4min @ 90rpm, from 100 to 98 % FTP
3min @ 65 % FTP
4min @ 90rpm, from 100 to 98 % FTP
3min @ 65 % FTP
4min @ 83rpm, from 105 to 100 % FTP
4min @ 65 % FTP
4min @ 93rpm, from 107 to 100 % FTP
4min @ 65 % FTP
4min @ 93rpm, from 110 to 97 % FTP
4min @ 65 % FTP
4min @ 88rpm, from 113 to 95 % FTP
10min from 75 to 25 % FTP
View watts
Enter FTP
10min from <span
data-value="25.45" data-unit="relpow">25</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 3x 1min @ 110rpm, <span
data-value="75.449997" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 80rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 4min @ 90rpm, from <span
data-value="100.44999" data-unit="relpow">100</span> to <span
data-value="98.449993" data-unit="relpow">98</span>% FTP 3min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 4min @ 90rpm, from <span
data-value="100.44999" data-unit="relpow">100</span> to <span
data-value="98.449993" data-unit="relpow">98</span>% FTP 3min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 4min @ 83rpm, from <span
data-value="105.45" data-unit="relpow">105</span> to <span
data-value="100.44999" data-unit="relpow">100</span>% FTP 4min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 4min @ 93rpm, from <span
data-value="107.45" data-unit="relpow">107</span> to <span
data-value="100.44999" data-unit="relpow">100</span>% FTP 4min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 4min @ 93rpm, from <span
data-value="110.44999" data-unit="relpow">110</span> to <span
data-value="97.449994" data-unit="relpow">97</span>% FTP 4min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 4min @ 88rpm, from <span
data-value="113.44999" data-unit="relpow">113</span> to <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 10min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="25.45" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h 13m
Stress points: 85
Zone distribution Z1: 17m
Z2: 27m
Z3: 5m
Z4: 19m
Z5: 5m
Z6: -
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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