12min from 35 to 90 % FTP
2min @ 50 % FTP
20x 30sec @ 140 % FTP,35 % FTP
4min 30sec @ 50 % FTP
20x 30sec @ 140 % FTP,35 % FTP
4min 30sec @ 50 % FTP
5min from 75 to 90 % FTP
15sec @ 175 % FTP
5min from 75 to 90 % FTP
15sec @ 175 % FTP
5min from 75 to 90 % FTP
15sec @ 175 % FTP
5min from 75 to 90 % FTP
15sec @ 175 % FTP
5min from 75 to 90 % FTP
15sec @ 175 % FTP
5min from 75 to 90 % FTP
15sec @ 175 % FTP
5min from 75 to 90 % FTP
15sec @ 175 % FTP
5min from 75 to 90 % FTP
15sec @ 175 % FTP
7min from 75 to 25 % FTP
View watts
Enter FTP
12min from <span
data-value="35" data-unit="relpow">35</span> to <span
data-value="90" data-unit="relpow">90</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 20x 30sec @ <span
data-value="140" data-unit="relpow">140</span>% FTP,<br
/> 30sec @ <span
data-value="35" data-unit="relpow">35</span>% FTP 4min 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 20x 30sec @ <span
data-value="140" data-unit="relpow">140</span>% FTP,<br
/> 30sec @ <span
data-value="35" data-unit="relpow">35</span>% FTP 4min 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 5min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="90" data-unit="relpow">90</span>% FTP 15sec @ <span
data-value="175" data-unit="relpow">175</span>% FTP 5min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="90" data-unit="relpow">90</span>% FTP 15sec @ <span
data-value="175" data-unit="relpow">175</span>% FTP 5min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="90" data-unit="relpow">90</span>% FTP 15sec @ <span
data-value="175" data-unit="relpow">175</span>% FTP 5min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="90" data-unit="relpow">90</span>% FTP 15sec @ <span
data-value="175" data-unit="relpow">175</span>% FTP 5min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="90" data-unit="relpow">90</span>% FTP 15sec @ <span
data-value="175" data-unit="relpow">175</span>% FTP 5min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="90" data-unit="relpow">90</span>% FTP 15sec @ <span
data-value="175" data-unit="relpow">175</span>% FTP 5min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="90" data-unit="relpow">90</span>% FTP 15sec @ <span
data-value="175" data-unit="relpow">175</span>% FTP 5min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="90" data-unit="relpow">90</span>% FTP 15sec @ <span
data-value="175" data-unit="relpow">175</span>% FTP 7min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h 52m
Stress points: 151
Zone distribution Z1: 41m
Z2: 8m
Z3: 40m
Z4: -
Z5: -
Z6: 22m
Author: Derek Rush
2 x 20 30/30 Strength Reps @ 140%. Target cadence for these is 70-75 rpm. All movement from the hips down; push with the glutes, pull with the hammies. Concentrate on smooth pedaling form. Stay seated and grind it out. After a short break, we move on to 8 consecutive sets of 5 minute Tempo Zone Waves, each ramp culminating with a 15 second out-of-saddle effort at 175%. Again, maintain a controlled cadence, focusing on smooth transitions from seated to standing and back again. This one will hurt!
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