10min from 30 to 80% FTP
3x 3min @ 106% FTP,
3min @ 95% FTP
15min @ 64% FTP
3x 40sec @ 205% FTP,
20sec @ 71% FTP
4x 5min @ 106% FTP,
5min @ 83% FTP
5min from 75 to 45% FTP
Workout overview
Duration: 1h 31m
Stress points: 144
Zone distribution
Z1: 9m
Z2: 22m
Z3: 21m
Z4: 9m
Z5: 29m
Z6: 2m
Author: Paul deGrandis
After a short warm-up, move into an Over-Under 1x20 FTP block, rest, then an onslaught of 40-20s and 5x5 to lift up your tempo recovery ability.
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