5min from 55 to 75% FTP1x 15sec @ 90rpm, 90% FTP,
45sec @ 85rpm, 65% FTP
1x 15sec @ 100rpm, 100% FTP,
45sec @ 85rpm, 65% FTP
1x 15sec @ 110rpm, 110% FTP,
45sec @ 85rpm, 65% FTP
2min @ 85rpm, 55% FTP3x 15sec @ 110rpm, 150% FTP,
45sec @ 85rpm, 65% FTP
2min @ 55% FTP30sec from 150 to 102% FTP3min @ 102% FTP20sec free ride4min @ 55% FTP30sec from 150 to 102% FTP3min @ 102% FTP20sec free ride4min @ 55% FTP30sec from 150 to 102% FTP3min @ 102% FTP20sec free ride5min from 55 to 35% FTP
Workout overview

Duration: 39m 30s

Stress points: 45

Zone distribution

Z1: 18m

Z2: 8m

Z3: 1m

Z4: 10m

Z5: 1m

Z6: 2m

46%
21%
3%
24%
2%
4%

Dame Sarah Storey, DBE, with a total of fourteen Paralympic gold medals, makes her the most successful female British Paralympian of all time! This workout will take you through what it feels like to tackle the individual pursuit on the track, which Dame Storey is known for. Be ready for a hard start and an even harder finish!

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