10min from 46 to 78% FTP5min @ 70rpm, 85% FTP1min @ 65% FTP5min @ 65rpm, 90% FTP1min @ 65% FTP5min @ 60rpm, 95% FTP1min @ 65% FTP5min @ 50rpm, 95% FTP3min @ 120rpm, 105% FTP3min @ 50% FTP3min from 60 to 100% FTP13x 30sec @ 125% FTP,
15sec @ 60% FTP
2min @ 43% FTP30sec @ 201% FTP5min from 38 to 49% FTP
Workout overview

Duration: 59m 15s

Stress points: 80

Zone distribution

Z1: 14m

Z2: 12m

Z3: 7m

Z4: 16m

Z5: 3m

Z6: 7m

24%
21%
11%
27%
5%
12%

Author: M.Lundqvist/Aktivitus Coaching(A)

ABOUT THIS WORKOUT

Two blocks of serious hard intervalls for experienced cyclists. First block aims to stress and developing your strength and endurance by doing work with high and low rpm just below your anaerobic treashold (approx. your FTP). Second block focus is VO2max. Note: First priority is keeping the right rpm. Stay seated and relaxed. Dont be dissapointed if not managing the target power. Not every one can do it...

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