12min from 25 to 95 % FTP
2min @ 50 % FTP
20x 10sec @ 200 % FTP,30 % FTP
4min 40sec @ 50 % FTP
20x 10sec @ 200 % FTP,30 % FTP
4min 40sec @ 50 % FTP
20x 10sec @ 200 % FTP,30 % FTP
4min 40sec @ 50 % FTP
15x 15sec @ 140 % FTP,75 % FTP
10min from 75 to 25 % FTP
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12min from <span
data-value="25" data-unit="relpow">25</span> to <span
data-value="95" data-unit="relpow">95</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 20x 10sec @ <span
data-value="200" data-unit="relpow">200</span>% FTP,<br
/> 20sec @ <span
data-value="30" data-unit="relpow">30</span>% FTP 4min 40sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 20x 10sec @ <span
data-value="200" data-unit="relpow">200</span>% FTP,<br
/> 20sec @ <span
data-value="30" data-unit="relpow">30</span>% FTP 4min 40sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 20x 10sec @ <span
data-value="200" data-unit="relpow">200</span>% FTP,<br
/> 10sec @ <span
data-value="30" data-unit="relpow">30</span>% FTP 4min 40sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 15x 15sec @ <span
data-value="140" data-unit="relpow">140</span>% FTP,<br
/> 2min 45sec @ <span
data-value="75" data-unit="relpow">75</span>% FTP 10min 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 49m 40s
Stress points: 124
Zone distribution Z1: 46m
Z2: 47m
Z3: 2m
Z4: 1m
Z5: -
Z6: 14m
Author: Derek Rush
The focus of this one is leg speed. Stay seated and wind out that cadence on each rep. We've got 3 sets of 20 micro bursts. Each rep is a short 10 seconds in length, set at 200%, and you want to be shooting for a cadence of 120+rpm. Soft pedal for 20 seconds between each. Follow this up with 45 minutes of endurance zone with 15 second bursts, seated or standing, your choice.
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