10min from 25 to 75% FTP4x 5min @ 100% FTP,
5min @ 50% FTP
6x 1min @ 125% FTP,
5min @ 50% FTP
10x 15sec @ 180% FTP,
45sec @ 50% FTP
10min from 75 to 25% FTP
Workout overview

Duration: 1h 46m

Stress points: 115

Zone distribution

Z1: 1h 11m

Z2: 6m

Z3: -

Z4: 20m

Z5: -

Z6: 9m

67%
6%
0%
19%
0%
8%

Start with a good warm up. Then 4 x 5 mins at FTP with 5 mins recovery between efforts, spin your legs easily for 10 minutes then 6 x 1 minute Upper Z6 power efforts with 2 minutes recovery in between - spin your legs out for 10 minutes then finally 10 x 15 second max sprint efforts with 45 seconds rest inbetweeen efforts.

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