4min 30sec from 40 to 60 % FTP
30sec @ 95 % FTP
4min 30sec from 60 to 75 % FTP
30sec @ 95 % FTP
5min @ 75 % FTP
9x 30sec @ 120 % FTP,70 % FTP
3min @ 85 % FTP
10x 30sec @ 120 % FTP,70 % FTP
3min @ 85 % FTP
10x 30sec @ 120 % FTP,70 % FTP
10min from 75 to 40 % FTP
View watts
Enter FTP
4min 30sec from <span
data-value="40.450001" data-unit="relpow">40</span> to <span
data-value="60.45" data-unit="relpow">60</span>% FTP 30sec @ <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 4min 30sec from <span
data-value="60.45" data-unit="relpow">60</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 30sec @ <span
data-value="94.999999" data-unit="relpow">95</span>% FTP 5min @ <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 9x 30sec @ <span
data-value="120.45" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="70.449996" data-unit="relpow">70</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 10x 30sec @ <span
data-value="120.45" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="70.449996" data-unit="relpow">70</span>% FTP 3min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 10x 30sec @ <span
data-value="120.45" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="70.449996" data-unit="relpow">70</span>% FTP 10min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="40.450001" data-unit="relpow">40</span>% FTP Workout overview Duration: 1h
Stress points: 77
Zone distribution Z1: 10m
Z2: 29m
Z3: 6m
Z4: 1m
Z5: -
Z6: 15m
Author: Franklin Bespoke
Welcome to the workout of the day - Today we are back in the VO2Max zone and this workout should help you deal with those slightly longer effort increasing your tolerance to fatigue as well as building up a good sweat and working the legs! Despite the high intensity remember to maintain your form throughout the workout, that includes no pedal dead spots, a comfortable cadence and try and control your breathing and HR in both intervals and longer sections.
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