15min from 50 to 75% FTP
2x 1min @ 90% FTP,
1min 30sec @ 60% FTP
8x 30sec @ 140% FTP,
30sec @ 50% FTP
10min @ 50% FTP
6x 1min @ 115% FTP,
1min @ 50% FTP
5min @ 50% FTP
5min @ 95% FTP
4min @ 55% FTP
4min @ 95% FTP
3min @ 55% FTP
3min @ 95% FTP
5min from 65 to 45% FTP
Workout overview
Duration: 1h 19m
Stress points: 88
Zone distribution
Z1: 41m
Z2: 14m
Z3: -
Z4: 14m
Z5: 6m
Z6: 4m
Author: C.OHearn Z50
Short, medium and longer intervals at varying intensity and quick recoveries.
8 x hard sprints for 30 seconds with 30 seconds recovery.
6 x above FTP Z5 efforts for 1 minute with 1 minute recovery.
3 x sweet spot Z4 intervals of 5, 4 and 3 minutes with equal recovery.
A really hard workout which gives a bit of everything.
High Dose
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