Workouts» Federico Bassis »

Strength 1

7min from 42 to 75% FTP
5min from 77 to 92% FTP
3min from 93 to 104% FTP
3min free ride
5x 15sec @ 136% FTP,
45sec @ 85% FTP
3min free ride
4x 2min @ 55rpm, 95% FTP,
1min @ 90rpm, 85% FTP
3min free ride
4x 2min @ 90rpm, 102% FTP,
1min @ 70rpm, 85% FTP
4min from 85 to 109% FTP
3min free ride
7min from 42 to 75% FTP5min from 77 to 92% FTP3min from 93 to 104% FTP3min free ride5x 15sec @ 136% FTP,
45sec @ 85% FTP3min free ride4x 2min @ 55rpm, 95% FTP,
1min @ 90rpm, 85% FTP3min free ride4x 2min @ 90rpm, 102% FTP,
1min @ 70rpm, 85% FTP4min from 85 to 109% FTP3min free ride
Workout overview

Duration: 1h

Stress points: 81

Zone distribution

Z1: 4m

Z2: 3m

Z3: 29m

Z4: 22m

Z5: 1m

Z6: 1m

6%
5%
48%
37%
1%
2%

Author: f.bassis

Training aimed at developing strength with alternating series at low rpm.

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Federico Bassis

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  • Agility 2

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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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