5min from 25 to 70% FTP2min 10sec @ 50% FTP10sec @ 105% FTP10sec @ 40% FTP20sec @ 105% FTP20sec @ 40% FTP30sec @ 105% FTP30sec @ 40% FTP40sec @ 105% FTP40sec @ 40% FTP50sec @ 105% FTP50sec @ 40% FTP1min @ 105% FTP5min @ 40% FTP1min @ 105% FTP1min @ 40% FTP50sec @ 105% FTP50sec @ 40% FTP40sec @ 105% FTP40sec @ 40% FTP30sec @ 105% FTP30sec @ 40% FTP20sec @ 105% FTP20sec @ 40% FTP10sec @ 105% FTP5min from 65 to 35% FTP
Workout overview

Duration: 30m

Stress points: 25

Zone distribution

Z1: 21m

Z2: 2m

Z3: -

Z4: -

Z5: 7m

Z6: -

70%
7%
0%
0%
23%
0%

This workout takes on a pyramid style structure, where the efforts progress from 10 seconds up to 1 minute then after a recovery period reduce back down from 1 minute to 10 seconds. The rest mirrors the effort throughout.

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