12min from 35 to 90 % FTP
2min @ 50 % FTP
4x 10min @ 95 % FTP,50 % FTP
10x 15sec @ 200 % FTP,35 % FTP
10x 30sec @ 200 % FTP,50 % FTP
8min from 50 to 25 % FTP
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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 4x 10min @ <span
data-value="95" data-unit="relpow">95</span>% FTP,<br
/> 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 10x 15sec @ <span
data-value="200" data-unit="relpow">200</span>% FTP,<br
/> 45sec @ <span
data-value="35" data-unit="relpow">35</span>% FTP 10x 30sec @ <span
data-value="200" data-unit="relpow">200</span>% FTP,<br
/> 2min 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 8min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h 50m
Stress points: 163
Zone distribution Z1: 56m
Z2: 3m
Z3: 3m
Z4: 40m
Z5: -
Z6: 8m
Author: Derek Rush
4 x 10 minute Sweet Spot Muscle Tension Intervals @ 60-70rpm with 2' breathers. Once fatigued, you'll be going into 10 x 15/45 Maximal Seated Power Reps right into 10 x 30" Standing Form Drills. Dig deep! This one is going to hurt.
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