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: 1h10m
Stress points: 108
Zone distribution
Z1: 10m
Z2: 18m
Z3: 19m
Z4: 11m
Z5: 8m
Z6: 4m
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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