5min from 25 to 70 % FTP 2min 10sec @ 50 % FTP 10sec @ 105 % FTP 10sec @ 40 % FTP 20sec @ 105 % FTP 20sec @ 40 % FTP 30sec @ 105 % FTP 30sec @ 40 % FTP 40sec @ 105 % FTP 40sec @ 40 % FTP 50sec @ 104 % FTP 50sec @ 40 % FTP 1min @ 105 % FTP 2min @ 40 % FTP 4min @ 76 % FTP 3min @ 40 % FTP 4min @ 76 % FTP 2min @ 40 % FTP 1min @ 105 % FTP 1min @ 40 % FTP 50sec @ 105 % FTP 50sec @ 40 % FTP 40sec @ 105 % FTP 40sec @ 40 % FTP 30sec @ 105 % FTP 30sec @ 40 % FTP 20sec @ 105 % FTP 20sec @ 40 % FTP 10sec @ 105 % FTP 5min from 65 to 35 % FTP Workout overview Duration: 40m
Stress points: 33
Zone distribution Z1: 23m
Z2: 2m
Z3: 8m
Z4: 1m
Z5: 6m
Z6: -
This workout starts and finishes with a pyramid style structure however this time completing 2 x 4 minute blocks of zone 3 in between to give a nice mix of aerobic and anaerobic effort.
✓ Available in Zwift
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