10min from 25 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP10min @ 90rpm, 100% FTP2min @ 85rpm, 50% FTP3min @ 90rpm, 65% FTP4x 1min @ 100rpm, 65% FTP,
1min @ 70rpm, 65% FTP
2min @ 90rpm, 65% FTP6x 3min @ 90rpm, 77% FTP,
20sec @ 110rpm, 120% FTP
2min @ 85rpm, 50% FTP3min @ 90rpm, 65% FTP4x 1min @ 100rpm, 65% FTP,
1min @ 70rpm, 65% FTP
2min @ 90rpm, 65% FTP5x 1min @ 100rpm, 120% FTP,
2min @ 85rpm, 55% FTP
15min @ 90rpm, 65% FTP10min @ 90rpm, 100% FTP5min from 60 to 25% FTP
Workout overview

Duration: 2h

Stress points: 128

Zone distribution

Z1: 29m

Z2: 44m

Z3: 18m

Z4: 21m

Z5: 1m

Z6: 7m

25%
37%
15%
17%
1%
6%

An assortment of skills, drills, and work across a range of zones. Featuring pedaling fluidity work and working on your ability to recover under pressure.

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