Workouts» Federico Bassis »

Pre-race

8min from 45 to 75% FTP
3x 1min @ 110rpm, 82% FTP,
2min @ 90rpm, 56% FTP
3x 1min @ 118% FTP,
5min @ 67% FTP
6min from 64 to 102% FTP
30sec @ 140% FTP
5min free ride
30sec @ 140% FTP
5min free ride
30sec @ 145% FTP
8min from 95 to 30% FTP
Workout overview

Duration: 1h 0m 30s

Stress points: 66

Zone distribution

Z1: 14m

Z2: 23m

Z3: 17m

Z4: 3m

Z5: -

Z6: 5m

22%
38%
28%
4%
0%
7%

Author: f.bassis

Warms the engine and spin your legs.

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Federico Bassis

  • Active recovery

    50m | 32 SP

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  • Agility 1

    1h | 68 SP

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  • Agility 2

    1h | 64 SP

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  • Crisscross

    1h 32m | 118 SP

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  • Endurance 1

    1h | 57 SP

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  • Endurance 2

    1h 10m | 79 SP

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  • Middle threshold 1

    1h 10m | 84 SP

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  • Middle threshold 2

    1h 5m | 61 SP

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  • Middle threshold 3

    1h 10m | 70 SP

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  • Pre-race

    1h 1m | 66 SP

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  • Race winning intervals

    1h 10m | 108 SP

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  • Strength 1

    1h | 81 SP

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  • Strength 2

    1h 5m | 69 SP

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  • Threshold 1

    1h 25m | 104 SP

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  • Threshold 2

    1h 27m | 121 SP

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  • VO2max 1

    1h 21m | 112 SP

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  • VO2max 2

    45m | 49 SP

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