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SUPER Fast

10min from 25 to 75% FTP
3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP
10min @ 105% FTP
3min @ 65% FTP
10min @ 105% FTP
3min @ 65% FTP
10min @ 105% FTP
3min @ 65% FTP
10min @ 105% FTP
3min @ 65% FTP
2min @ 125% FTP
2min @ 65% FTP
2min @ 125% FTP
2min @ 65% FTP
2min @ 125% FTP
2min @ 65% FTP
2min @ 125% FTP
10min from 75 to 25% FTP
10min from 25 to 75% FTP3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP10min @ 105% FTP3min @ 65% FTP10min @ 105% FTP3min @ 65% FTP10min @ 105% FTP3min @ 65% FTP10min @ 105% FTP3min @ 65% FTP2min @ 125% FTP2min @ 65% FTP2min @ 125% FTP2min @ 65% FTP2min @ 125% FTP2min @ 65% FTP2min @ 125% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 32m

Stress points: 138

Zone distribution

Z1: 17m

Z2: 27m

Z3: -

Z4: -

Z5: 40m

Z6: 8m

18%
29%
0%
0%
43%
9%

You want to be faster? How bad do you want it? This bad? FTP and Anaerobic intervals are on your menu today then. Get ready for a speed injection. Remember: "Pain is speed entering the body"
Warm-up 10minutes and then 3 x 1 minute fast pedaling drills >110rpm
Now, time for 4 x 10minutes at 105% of FTP, resting 3 minutes between each and then an easy cruise for 5minutes after the fourth one. Finish with 4 x 2 minutes, working your anaerobic capacity at 125% of FTP. Resting for 2minutes between. Cool-down

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