8min from 35 to 95% FTP2min @ 45% FTP4x 30sec @ 100% FTP,
2min 30sec @ 70% FTP
1min free ride3min @ 50% FTP4x 20sec @ 110% FTP,
2min 40sec @ 70% FTP
1min free ride3min @ 50% FTP4x 15sec @ 115% FTP,
2min 45sec @ 70% FTP
1min free ride5min from 60 to 35% FTP
Workout overview

Duration: 1h

Stress points: 51

Zone distribution

Z1: 16m

Z2: 34m

Z3: 5m

Z4: 3m

Z5: 2m

Z6: -

27%
56%
8%
4%
4%
0%

In today's workout, you will complete 3 x 12 minute blocks of Zone 3, with some surges thrown in for good measure! The Zone 3 riding should feel nice and comfortable, however the surges may sting a little. The surges in each block increase in intensity, but decrease in duration;
Block 1 - 100% of FTP for 30 seconds,
Block 2 - 110% of FTP for 20 seconds,
Block 3 - 115% of FTP for 15 seconds.

At the end of each 12 minute block, there is a 1 minute 'Free Ride' - depending on your current level of fitness, you can either drop the hammer and give it your max effort, or take some extra recovery. The significant volume of Tempo riding, coupled with the surges will help develop your endurance.

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