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Day 6: Variable Contracting Intervals

15min from 25 to 80% FTP
1min 30sec @ 95% FTP
10sec @ 110% FTP
1min @ 50% FTP
1min 30sec @ 65% FTP
10sec @ 135% FTP
1min 30sec @ 95% FTP
10sec @ 145% FTP
3min @ 95% FTP
10sec @ 145% FTP
1min 30sec @ 95% FTP
10sec @ 135% FTP
1min 30sec @ 65% FTP
1min @ 50% FTP
10sec @ 110% FTP
1min 30sec @ 95% FTP
2min 30sec @ 50% FTP
5min @ 81% FTP
1min @ 90% FTP
5min @ 80% FTP
2min 30sec @ 50% FTP
15sec @ 120% FTP
4min 30sec from 60 to 85% FTP
15sec @ 125% FTP
4min from 60 to 85% FTP
20sec @ 130% FTP
3min 30sec from 60 to 85% FTP
20sec @ 135% FTP
3min from 60 to 85% FTP
20sec @ 140% FTP
2min 30sec from 55 to 85% FTP
30sec @ 145% FTP
2min from 55 to 85% FTP
30sec @ 150% FTP
1min 30sec from 55 to 85% FTP
40sec @ 155% FTP
1min from 55 to 85% FTP
40sec @ 160% FTP
8min 10sec from 75 to 25% FTP
15min from 25 to 80% FTP1min 30sec @ 95% FTP10sec @ 110% FTP1min @ 50% FTP1min 30sec @ 65% FTP10sec @ 135% FTP1min 30sec @ 95% FTP10sec @ 145% FTP3min @ 95% FTP10sec @ 145% FTP1min 30sec @ 95% FTP10sec @ 135% FTP1min 30sec @ 65% FTP1min @ 50% FTP10sec @ 110% FTP1min 30sec @ 95% FTP2min 30sec @ 50% FTP5min @ 81% FTP1min @ 90% FTP5min @ 80% FTP2min 30sec @ 50% FTP15sec @ 120% FTP4min 30sec from 60 to 85% FTP15sec @ 125% FTP4min from 60 to 85% FTP20sec @ 130% FTP3min 30sec from 60 to 85% FTP20sec @ 135% FTP3min from 60 to 85% FTP20sec @ 140% FTP2min 30sec from 55 to 85% FTP30sec @ 145% FTP2min from 55 to 85% FTP30sec @ 150% FTP1min 30sec from 55 to 85% FTP40sec @ 155% FTP1min from 55 to 85% FTP40sec @ 160% FTP8min 10sec from 75 to 25% FTP
Workout overview

Duration: 1h20m

Stress points: 91

Zone distribution

Z1: 23m

Z2: 23m

Z3: 19m

Z4: 10m

Z5: -

Z6: 5m

29%
29%
24%
13%
0%
6%

Author: Noel Bonk - BonkWerx Coaching

Variable Contracting Intervals (infamously dubbed "labor contractions") - Short Z5/6 efforts w/ "active" decreasing rest intervals.

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  • Day 5: 5-1 surges

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  • Day 6: Variable Contracting Intervals

    1h20m | 91 SP

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  • Day 7: Hayman's Hustle 2017

    55m | 81 SP

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