3min from 30 to 50 % FTP
30sec @ 95 % FTP
3min from 50 to 65 % FTP
30sec @ 95 % FTP
3min from 65 to 75 % FTP
3x 30sec @ 120 % FTP,50 % FTP
5min @ 90rpm, 65 % FTP
3x 10min @ 85 % FTP,60 % FTP
4min 30sec from 60 to 30 % FTP
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Enter FTP
3min from <span
data-value="30.450001" data-unit="relpow">30</span> to <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 3min from <span
data-value="50.449997" data-unit="relpow">50</span> to <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 30sec @ <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 3min from <span
data-value="65.449995" data-unit="relpow">65</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 3x 30sec @ <span
data-value="120.45" data-unit="relpow">120</span>% FTP,<br
/> 1min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min @ 90rpm, <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 3x 10min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP,<br
/> 2min @ <span
data-value="60.45" data-unit="relpow">60</span>% FTP 4min 30sec from <span
data-value="60.45" data-unit="relpow">60</span> to <span
data-value="30.450001" data-unit="relpow">30</span>% FTP Workout overview Duration: 1h
Stress points: 61
Zone distribution Z1: 12m
Z2: 15m
Z3: 30m
Z4: 1m
Z5: -
Z6: 2m
Author: Franklin Bespoke
Welcome to your daily workout - This one is aimed to build a solid foundation from which you can build your FTP. It won't put you in the hurt locker but it will open the legs up to the idea of working hard and for a prolonged period of time, not just in the sprints. Make sure you have your FTP set right, a towel handy and something to drink.
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