8min from 40 to 60 % FTP
30sec @ 118 % FTP
4x 30sec @ 110 % FTP,75 % FTP
2min @ 85 % FTP
30sec @ 125 % FTP
3min @ 95 % FTP
5min @ 81 % FTP
4min @ 110 % FTP
1min @ 65 % FTP
5min @ 81 % FTP
5x 30sec @ 115 % FTP,75 % FTP
5min @ 85 % FTP
2min @ 65 % FTP
2min @ 115 % FTP
3min 25sec @ 65 % FTP
1min @ 95 % FTP
45sec @ 105 % FTP
30sec @ 115 % FTP
20sec @ 125 % FTP
5min from 50 to 25 % FTP
View watts
Enter FTP
8min 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="118.45" data-unit="relpow">118</span>% FTP 4x 30sec @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP,<br
/> 1min @ <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 2min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 30sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 3min @ <span
data-value="94.999999" data-unit="relpow">95</span>% FTP 5min @ <span
data-value="81.449997" data-unit="relpow">81</span>% FTP 4min @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP 1min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 5min @ <span
data-value="81" data-unit="relpow">81</span>% FTP 5x 30sec @ <span
data-value="115.44999" data-unit="relpow">115</span>% FTP,<br
/> 30sec @ <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 5min @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 2min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 2min @ <span
data-value="115.44999" data-unit="relpow">115</span>% FTP 3min 25sec @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 1min @ <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 45sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP 30sec @ <span
data-value="115.44999" data-unit="relpow">115</span>% FTP 20sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 5min from <span
data-value="50.449997" data-unit="relpow">50</span> to <span
data-value="25.45" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h
Stress points: 77
Zone distribution Z1: 13m
Z2: 13m
Z3: 17m
Z4: 4m
Z5: 12m
Z6: 1m
Author: Franklin Bespoke
Welcome to Week 4 and well done for getting this far. This week we will look to mix it up a little, first with a Race Sim then we have some endurance intervals and we will end the week with some sprints.
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