10min from 25 to 75 % FTP
4x 5min @ 100 % FTP,50 % FTP
5min @ 50 % FTP
4x 1min @ 130 % FTP,50 % FTP
7min @ 50 % FTP
10x 15sec @ 200 % FTP,50 % FTP
10min from 75 to 25 % FTP
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Enter FTP
10min from <span
data-value="25.45" data-unit="relpow">25</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 4x 5min @ <span
data-value="100.44999" data-unit="relpow">100</span>% FTP,<br
/> 5min @ <span
data-value="50.450003" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 4x 1min @ <span
data-value="130.45" data-unit="relpow">130</span>% FTP,<br
/> 2min @ <span
data-value="50.450003" data-unit="relpow">50</span>% FTP 7min @ <span
data-value="50.450003" data-unit="relpow">50</span>% FTP 10x 15sec @ <span
data-value="200.44999" data-unit="relpow">200</span>% FTP,<br
/> 45sec @ <span
data-value="50.450003" data-unit="relpow">50</span>% FTP 10min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="25.45" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h 34m
Stress points: 108
Zone distribution Z1: 1h 1m
Z2: 6m
Z3: -
Z4: 20m
Z5: -
Z6: 7m
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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