Workouts» Federico Bassis »

Race winning intervals

6min from 40 to 75% FTP
3x 1min @ 110rpm, 82% FTP,
2min @ 85rpm, 65% FTP
30sec @ 180% FTP
3min from 95 to 115% FTP
15sec @ 180% FTP
4min free ride
30sec @ 181% FTP
3min from 95 to 115% FTP
15sec @ 180% FTP
4min free ride
30sec @ 180% FTP
3min from 95 to 115% FTP
15sec @ 180% FTP
4min free ride
30sec @ 180% FTP
3min from 95 to 115% FTP
15sec @ 180% FTP
4min free ride
30sec @ 180% FTP
3min from 95 to 115% FTP
15sec @ 180% FTP
4x 2min @ 65% FTP,
1min @ 90% FTP
8min 15sec from 65 to 40% FTP
Workout overview

Duration: 1h 10m

Stress points: 108

Zone distribution

Z1: 10m

Z2: 18m

Z3: 19m

Z4: 11m

Z5: 8m

Z6: 4m

14%
26%
27%
16%
11%
5%

Author: f.bassis

This training simulates the demands of a race: sprint to get out of the group, maintenance in the threshold and final sprint at full throttle!

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Federico Bassis

  • Active recovery

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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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