Workouts» Federico Bassis »

Strength 2

8min from 39 to 75% FTP
2x 5min @ 55rpm, 89% FTP,
3min @ 95rpm, 50% FTP
over/under 10min @ 90/60rpm, 85% FTP
3min free ride
4x 1min 30sec @ 89% FTP,
30sec @ 99% FTP
5min free ride
10min @ 100rpm, from 66 to 95% FTP
5min from 75 to 25% FTP
Workout overview

Duration: 1h 5m

Stress points: 69

Zone distribution

Z1: 14m

Z2: 8m

Z3: 39m

Z4: 4m

Z5: -

Z6: -

22%
13%
60%
6%
0%
0%

Author: f.bassis

Training aimed at developing strength with alternating series at low rpm. Last 10 minutes at 100 rpm with increasing power up to the threshold.

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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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