3min from 40 to 60% FTP3x 20sec @ 100% FTP,
40sec @ 60% FTP
4min from 60 to 80% FTP4x 5min @ 90% FTP,
3min @ 80% FTP
2x 1min @ 115% FTP,
2min @ 50% FTP
5x 20sec @ 125% FTP,
40sec @ 60% FTP
7min from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 68

Zone distribution

Z1: 12m

Z2: 11m

Z3: 13m

Z4: 21m

Z5: 2m

Z6: 2m

20%
18%
22%
35%
3%
3%

Author: Franklin Bespoke

You have reached the last workout of week 6 and we have thrown you into the mixer!!

This one is tough and it throws everything we have at you, you have the dynamic warm up, followed by some OverUnder work around 85% of FTP then you are straight into the VO2 Max efforts and finally we finish with the 125% sprints and active warm down.

Sit back, relax and get it done!

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