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15min from 25 to 75% FTP

6x 30sec @ 120% FTP,
2min @ 90% FTP

5min @ 65% FTP

6x 30sec @ 120% FTP,
2min @ 90% FTP

5min @ 65% FTP

6x 30sec @ 120% FTP,
2min @ 90% FTP

5min @ 65% FTP

2x 5min @ 105% FTP,
3min @ 65% FTP

14min from 75 to 25% FTP

Duration: 1h 45m

Stress points: 132

Z1: 20m

Z2: 30m

Z3: -

Z4: 36m

Z5: 10m

Z6: 9m

19%

28%

34%

10%

3 x 15 minute Crisscross intervals. A "crisscross" interval is an interval where you vary your efforts to really teach your body to clear lactate.