5min from 50 to 60% FTP5min from 65 to 90% FTP1min @ 55% FTP5x 20sec @ 95rpm, 110% FTP,
40sec @ 95rpm, 90% FTP
4min @ 80rpm, 55% FTP5x 20sec @ 95rpm, 110% FTP,
40sec @ 95rpm, 90% FTP
4min @ 80rpm, 55% FTP5x 20sec @ 95rpm, 110% FTP,
40sec @ 95rpm, 90% FTP
5min from 65 to 50% FTP
Workout overview

Duration: 39m

Stress points: 43

Zone distribution

Z1: 17m

Z2: 4m

Z3: 3m

Z4: 10m

Z5: 5m

Z6: -

44%
10%
7%
26%
13%
0%

Jessica Allen is a strong and loyal domestique, Allen is an important teammate for the Team BikeExchange leaders, on-and-off the bike, helping them to multiple major victories in one-day races and stage races. This session is 3 rounds of 5 x 20 seconds 'over' FTP at 110% and 40 seconds 'under' FTP at 90%. If you complete this workout you will be ready to roll in your next event.

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