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1. It's all about the Foundation

3min 45sec @ 60% FTP
1min 30sec @ 68% FTP
1min 30sec @ 75% FTP
1min 30sec @ 83% FTP
1min 30sec @ 90% FTP
1min @ 50% FTP
1x 30sec @ 120% FTP,
30sec @ 55% FTP
1x 30sec @ 120% FTP,
30sec @ 55% FTP
1x 30sec @ 120% FTP,
30sec @ 55% FTP
1min @ 50% FTP
1x 15sec @ 120% FTP,
2min @ 88% FTP
1x 15sec @ 120% FTP,
2min @ 88% FTP
1x 15sec @ 120% FTP,
2min @ 88% FTP
1x 15sec @ 120% FTP,
2min @ 88% FTP
1x 15sec @ 120% FTP,
2min @ 88% FTP
1x 15sec @ 120% FTP,
2min @ 88% FTP
1x 15sec @ 120% FTP,
2min @ 88% FTP
1x 15sec @ 120% FTP,
2min @ 88% FTP
1x 15sec @ 120% FTP,
2min @ 88% FTP
4min @ 50% FTP
Workout overview

Duration: 39m

Stress points: 47

Zone distribution

Z1: 8m

Z2: 7m

Z3: 20m

Z4: 2m

Z5: -

Z6: 4m

19%
17%
50%
4%
0%
10%

Its foundation time! This ride is continuous without many "rest periods". Kicking off with a :15 sec push followed by 2 minutes in our Sweet Spot zone repeated 9 times. 9x :15 seconds at 120% (Anaerobic), 2 minutes 88% (SweetSpot). Be mindful not to be overzealous; going out too hard will catch up later in the ride!

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Back To Fitness » Week 8

  • 1. It's all about the Foundation

    39m | 47 SP

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  • 2. Over Under's 4x 4min

    40m | 48 SP

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