30sec @ 85rpm, 35% FTP30sec @ 85rpm, 40% FTP30sec @ 85rpm, 45% FTP30sec @ 85rpm, 50% FTP45sec @ 85rpm, 55% FTP45sec @ 85rpm, 60% FTP45sec @ 85rpm, 65% FTP45sec @ 85rpm, 70% FTP1min @ 85rpm, 55% FTP1x 2min @ 85rpm, 75% FTP,
1min @ 85rpm, 55% FTP
1x 2min @ 85rpm, 75% FTP,
1min @ 85rpm, 55% FTP
1x 2min @ 85rpm, 75% FTP,
1min @ 85rpm, 55% FTP
1x 2min @ 85rpm, 75% FTP,
1min @ 85rpm, 55% FTP
2min @ 85rpm, 55% FTP1x 1min @ 85rpm, 85% FTP,
1min @ 85rpm, 55% FTP
1x 1min @ 85rpm, 85% FTP,
1min @ 85rpm, 55% FTP
1x 1min @ 85rpm, 85% FTP,
1min @ 85rpm, 55% FTP
1x 1min @ 85rpm, 85% FTP,
1min @ 85rpm, 55% FTP
2min @ 85rpm, 55% FTP1x 30sec @ 85rpm, 95% FTP,
45sec @ 85rpm, 55% FTP
1x 30sec @ 85rpm, 95% FTP,
45sec @ 85rpm, 55% FTP
1x 30sec @ 85rpm, 95% FTP,
45sec @ 85rpm, 55% FTP
1x 30sec @ 85rpm, 95% FTP,
45sec @ 85rpm, 55% FTP
1min @ 85rpm, 60% FTP1min @ 85rpm, 55% FTP1min @ 85rpm, 50% FTP1min @ 85rpm, 45% FTP1min @ 85rpm, 40% FTP
Workout overview

Duration: 40m

Stress points: 30

Zone distribution

Z1: 23m

Z2: 11m

Z3: 4m

Z4: 2m

Z5: -

Z6: -

57%
28%
10%
5%
0%
0%

This ride consists of three sets of four 2-minute, 1-minute and :30 second efforts. As the efforts get shorter in duration, the intensity increases. Throughout this session you will work from 70-100% of your FTP which ranges from a Basic Endurance to Threshold zone. There is plenty of rest prescribed throughout this 40-minute workout.

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