5min from 55 to 75% FTP3x 15sec @ 100rpm, 130% FTP,
45sec @ 85rpm, 65% FTP
4min @ 55% FTP10sec free ride3min @ 55% FTP1min @ 60rpm, 85% FTP1min @ 75rpm, 95% FTP45sec @ 90rpm, 110% FTP45sec @ 105rpm, 120% FTP15sec free ride4min @ 55% FTP1min @ 60rpm, 85% FTP1min @ 75rpm, 95% FTP45sec @ 90rpm, 110% FTP45sec @ 105rpm, 120% FTP15sec free ride4min @ 55% FTP1min @ 60rpm, 85% FTP1min @ 75rpm, 95% FTP45sec @ 90rpm, 110% FTP45sec @ 105rpm, 120% FTP15sec free ride5min from 55 to 35% FTP
Workout overview

Duration: 39m 25s

Stress points: 42

Zone distribution

Z1: 21m

Z2: 6m

Z3: 4m

Z4: 3m

Z5: 2m

Z6: 3m

54%
15%
10%
8%
6%
8%

Sir Chris Hoy, MBE, with 7 Olympic medals, 6 gold 1 silver, multiple world championships, and national championships, is a force to be reckoned with on the track! This workout will take you through a Keirin race, one of the more exciting events to watch on the track, and which Sir Hoy won in 2012 and 2008.

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