10min from 40 to 60 % FTP
1x 1min @ 55rpm, 80 % FTP, 1min @ 85rpm, 80 % FTP
1x 2min @ 55rpm, 80 % FTP, 2min @ 85rpm, 80 % FTP
1x 3min @ 55rpm, 80 % FTP, 3min @ 85rpm, 80 % FTP
1x 2min @ 55rpm, 80 % FTP, 2min @ 85rpm, 80 % FTP
1x 1min @ 55rpm, 80 % FTP, 1min @ 85rpm, 80 % FTP
12min @ 55 % FTP
1x 1min @ 55rpm, 80 % FTP, 1min @ 85rpm, 80 % FTP
1x 2min @ 55rpm, 80 % FTP, 2min @ 85rpm, 80 % FTP
1x 3min @ 55rpm, 80 % FTP, 3min @ 85rpm, 80 % FTP
1x 2min @ 55rpm, 80 % FTP, 2min @ 85rpm, 80 % FTP
1x 1min @ 55rpm, 80 % FTP, 1min @ 85rpm, 80 % FTP
5min @ 55 % FTP
5x 3min 40sec @ 85rpm, 80 % FTP, 20sec @ 65rpm, 125 % FTP
5min from 55 to 35 % FTP
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10min from 40 to 60 % FTP 1x 1min @ 55rpm, 80 % FTP, 1min @ 85rpm, 80 % FTP 1x 2min @ 55rpm, 80 % FTP, 2min @ 85rpm, 80 % FTP 1x 3min @ 55rpm, 80 % FTP, 3min @ 85rpm, 80 % FTP 1x 2min @ 55rpm, 80 % FTP, 2min @ 85rpm, 80 % FTP 1x 1min @ 55rpm, 80 % FTP, 1min @ 85rpm, 80 % FTP 12min @ 55 % FTP 1x 1min @ 55rpm, 80 % FTP, 1min @ 85rpm, 80 % FTP 1x 2min @ 55rpm, 80 % FTP, 2min @ 85rpm, 80 % FTP 1x 3min @ 55rpm, 80 % FTP, 3min @ 85rpm, 80 % FTP 1x 2min @ 55rpm, 80 % FTP, 2min @ 85rpm, 80 % FTP 1x 1min @ 55rpm, 80 % FTP, 1min @ 85rpm, 80 % FTP 5min @ 55 % FTP 5x 3min 40sec @ 85rpm, 80 % FTP, 20sec @ 65rpm, 125 % FTP 5min from 55 to 35 % FTP Workout overview Duration: 1h 28m
Stress points: 82
Zone distribution Z1: 32m
Z2: -
Z3: 54m
Z4: -
Z5: -
Z6: 2m
Author: Jeremy Hunt Formfinder.cc
10 min warm up 18 min (1min 55rpm,1min 85rpm,2min 55rpm,2min 85rpm,3min 55rpm,3min 85rpm,2min 55rpm,2min 85rpm,1min 55rpm,1min 85rpm) maintaining Zone 3 12 min rest 18 min (1min 55rpm,1min 85rpm,2min 55rpm,2min 85rpm,3min 55rpm,3min 85rpm,2min 55rpm,2min 85rpm,1min 55rpm,1min 85rpm) maintaining Zone 3 5 min easy 1 x 20 min Zone 3 with 20 sec Zone 6 surges every 3min 40 sec 5 min cool down
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