10min from 40 to 75 % FTP
3x 30sec @ 100 % FTP,70 % FTP
3min @ 55 % FTP
2min @ 115 % FTP
6x 15sec @ 106 % FTP,90 % FTP
3min @ 75 % FTP
5x 30sec @ 105 % FTP,95 % FTP
3min @ 73 % FTP
6x 30sec @ 105 % FTP,95 % FTP
3min @ 70 % FTP
6x 20sec @ 110 % FTP,95 % FTP
3min @ 63 % FTP
5x 30sec @ 110 % FTP,100 % FTP
30sec @ 150 % FTP
12min from 65 to 40 % FTP
View watts
Enter FTP
10min from <span
data-value="40.449998" data-unit="relpow">40</span> to <span
data-value="75.449991" data-unit="relpow">75</span>% FTP 3x 30sec @ <span
data-value="100.44999" data-unit="relpow">100</span>% FTP,<br
/> 1min 30sec @ <span
data-value="70.449996" data-unit="relpow">70</span>% FTP 3min @ <span
data-value="55.449998" data-unit="relpow">55</span>% FTP 2min @ <span
data-value="115.44999" data-unit="relpow">115</span>% FTP 6x 15sec @ <span
data-value="105.57628" data-unit="relpow">106</span>% FTP,<br
/> 1min 15sec @ <span
data-value="90.322036" data-unit="relpow">90</span>% FTP 3min @ <span
data-value="74.728811" data-unit="relpow">75</span>% FTP 5x 30sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP,<br
/> 2min @ <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 3min @ <span
data-value="73.033899" data-unit="relpow">73</span>% FTP 6x 30sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP,<br
/> 1min 30sec @ <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 3min @ <span
data-value="69.64407" data-unit="relpow">70</span>% FTP 6x 20sec @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP,<br
/> 40sec @ <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 3min @ <span
data-value="62.864405" data-unit="relpow">63</span>% FTP 5x 30sec @ <span
data-value="110.32203" data-unit="relpow">110</span>% FTP,<br
/> 30sec @ <span
data-value="100.49152" data-unit="relpow">100</span>% FTP 30sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP 12min from <span
data-value="65.449995" data-unit="relpow">65</span> to <span
data-value="40.450001" data-unit="relpow">40</span>% FTP Workout overview Duration: 1h 30m
Stress points: 117
Zone distribution Z1: 18m
Z2: 24m
Z3: -
Z4: 35m
Z5: 14m
Z6: 1m
Author: Paul deGrandis
Based on Momentum Cycling's "War of Attrition." This work-out simulates you being in a 6 person breakaway that then was thinned down to 5,4,3 and then just 2 racers.
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