5min from 45 to 65% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 80% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP5min @ 55% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP5min @ 55% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP30sec @ 90rpm, 60% FTP30sec @ 100rpm, 70% FTP30sec @ 110rpm, 80% FTP5min from 55 to 45% FTP
Workout overview

Duration: 46m 30s

Stress points: 33

Zone distribution

Z1: 19m

Z2: 19m

Z3: 9m

Z4: -

Z5: -

Z6: -

40%
40%
19%
0%
0%
0%

This workout is absolutely designed as a recovery workout, but still have some "work" to do with a little RPM focus. The RPM's prescribed may be tough to hit, so work into it, and make sure you can do so without actually riding hard. Again, recovery focused.
3x9min blocks as 6 times through 30sec low endurance at 90 rpms, 30sec upper endurance at 100 rpms, 30sec tempo at 110 rpms
take 3min easy spinning between blocks

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