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Day 3: The Hard Miles

5min @ 50% FTP
30sec @ 81% FTP
2min @ 50% FTP
30sec @ 89% FTP
2min @ 50% FTP
30sec @ 100% FTP
2min @ 50% FTP
30sec @ 108% FTP
2min @ 50% FTP
30sec @ 116% FTP
2min @ 50% FTP
3min @ 81% FTP
2min @ 91% FTP
30sec @ 121% FTP
3min @ 50% FTP
3min @ 94% FTP
2min @ 108% FTP
3min @ 50% FTP
3min @ 94% FTP
2min @ 108% FTP
3min @ 50% FTP
3min @ 94% FTP
2min @ 108% FTP
3min @ 50% FTP
3min @ 94% FTP
2min @ 108% FTP
3min @ 50% FTP
3min @ 94% FTP
2min @ 108% FTP
3min @ 50% FTP
4x 30sec @ 120% FTP,
3min @ 91% FTP
10min @ 50% FTP
5min @ 50% FTP30sec @ 81% FTP2min @ 50% FTP30sec @ 89% FTP2min @ 50% FTP30sec @ 100% FTP2min @ 50% FTP30sec @ 108% FTP2min @ 50% FTP30sec @ 116% FTP2min @ 50% FTP3min @ 81% FTP2min @ 91% FTP30sec @ 121% FTP3min @ 50% FTP3min @ 94% FTP2min @ 108% FTP3min @ 50% FTP3min @ 94% FTP2min @ 108% FTP3min @ 50% FTP3min @ 94% FTP2min @ 108% FTP3min @ 50% FTP3min @ 94% FTP2min @ 108% FTP3min @ 50% FTP3min @ 94% FTP2min @ 108% FTP3min @ 50% FTP4x 30sec @ 120% FTP,
3min @ 91% FTP10min @ 50% FTP
Workout overview

Duration: 1h 30m

Stress points: 105

Zone distribution

Z1: 43m

Z2: -

Z3: 4m

Z4: 30m

Z5: 11m

Z6: 3m

48%
0%
4%
33%
12%
3%

Author: P.Mack - Ottawa OTR

The Hard Miiles: No glory - just a solid over-under set that will mentally and physically prepare you for the long stuff...Enjoy!

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Coaches' Challenge

  • Day 1: Minute Man

    1h 4m | 111 SP

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  • Day 2: Pernicious

    1h 20m | 90 SP

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  • Day 3: The Hard Miles

    1h 30m | 105 SP

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  • Day 4: Rest Day

    - | 0 SP

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  • Day 5: 5-1 surges

    58m | 74 SP

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  • Day 6: Variable Contracting Intervals

    1h 20m | 91 SP

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  • Day 7: Hayman's Hustle 2017

    55m | 81 SP

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