5min from 40 to 60% FTP1min @ 95rpm, 80% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 55% FTP1min @ 100rpm, 80% FTP30sec @ 100rpm, 105% FTP30sec @ 85rpm, 55% FTP1min @ 105rpm, 80% FTP30sec @ 105rpm, 115% FTP30sec @ 85rpm, 55% FTP1min @ 85rpm, 55% FTP1min @ 90rpm, 80% FTP30sec @ 70rpm, 105% FTP1min @ 90rpm, 80% FTP30sec @ 70rpm, 105% FTP1min @ 90rpm, 80% FTP30sec @ 70rpm, 105% FTP1min @ 90rpm, 80% FTP30sec @ 70rpm, 105% FTP1min @ 90rpm, 80% FTP30sec @ 70rpm, 105% FTP1min @ 90rpm, 80% FTP30sec @ 70rpm, 105% FTP2min @ 85rpm, 55% FTP6x 1min @ 70rpm, 80% FTP,
30sec @ 100rpm, 105% FTP
3min from 75 to 40% FTP
Workout overview

Duration: 35m

Stress points: 39

Zone distribution

Z1: 11m

Z2: 1m

Z3: 15m

Z4: 1m

Z5: 7m

Z6: -

32%
4%
43%
1%
20%
0%

Going above and below functional threshold power (FTP) is a great way to increase the training impact of a workout - this is also known as 'over/unders.' Today's workout is the first of this plan's progressive over/under workout series. After a warm-up, we'll go into 2 sets of 6x (1min under and 30sec over), then cool down.

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