5min from 40 to 65% FTP5min @ 95rpm, 65% FTP3min @ 100rpm, 80% FTP2min @ 85rpm, 55% FTP2min from 110 to 130% FTP2min @ 85rpm, 55% FTP2min from 110 to 130% FTP2min @ 85rpm, 55% FTP2min from 110 to 130% FTP2min @ 85rpm, 55% FTP2min from 110 to 130% FTP2min @ 85rpm, 55% FTP2min from 110 to 130% FTP2min @ 85rpm, 55% FTP2min from 110 to 130% FTP8min @ 85rpm, 55% FTP30sec from 130 to 150% FTP5x 3min @ 90rpm, 88% FTP,
1min @ 90rpm, 100% FTP
30sec from 130 to 150% FTP5x 3min @ 90rpm, 88% FTP,
1min @ 90rpm, 100% FTP
4min @ 45% FTP
Workout overview

Duration: 1h 30m

Stress points: 121

Zone distribution

Z1: 28m

Z2: 6m

Z3: 33m

Z4: 10m

Z5: 5m

Z6: 8m

31%
7%
37%
11%
5%
9%

Intervals that come up to a very sharp point, looking like a serrated knife upon post-workout review. This workout will make you sharp for race day, ready to tackle the surges of terrain and competition.

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