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GC Coaching's Exigent

10min from 25 to 75% FTP
30sec @ 95rpm, 95% FTP
30sec @ 85rpm, 50% FTP
30sec @ 105rpm, 105% FTP
30sec @ 85rpm, 50% FTP
30sec @ 115rpm, 115% FTP
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP
5min @ 90rpm, 103% FTP
2min @ 85rpm, 65% FTP
1min @ 105rpm, 115% FTP
2min @ 85rpm, 65% FTP
5min @ 90rpm, 103% FTP
2min @ 85rpm, 65% FTP
1min @ 105rpm, 115% FTP
2min @ 85rpm, 65% FTP
5min @ 90rpm, 103% FTP
2min @ 85rpm, 65% FTP
1min @ 105rpm, 115% FTP
2min @ 85rpm, 65% FTP
5min @ 90rpm, 103% FTP
2min @ 85rpm, 65% FTP
1min @ 105rpm, 115% FTP
2min @ 85rpm, 50% FTP
3min @ 100rpm, 85% FTP
1min @ 70rpm, 85% FTP
3min @ 100rpm, 85% FTP
1min @ 70rpm, 85% FTP
3min @ 100rpm, 85% FTP
1min @ 70rpm, 85% FTP
3min @ 100rpm, 85% FTP
3min @ 85rpm, 55% FTP
15min @ 90rpm, 85% FTP
2min from 50 to 25% FTP
10min from 25 to 75% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 50% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 50% FTP30sec @ 115rpm, 115% FTP30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP5min @ 90rpm, 103% FTP2min @ 85rpm, 65% FTP1min @ 105rpm, 115% FTP2min @ 85rpm, 65% FTP5min @ 90rpm, 103% FTP2min @ 85rpm, 65% FTP1min @ 105rpm, 115% FTP2min @ 85rpm, 65% FTP5min @ 90rpm, 103% FTP2min @ 85rpm, 65% FTP1min @ 105rpm, 115% FTP2min @ 85rpm, 65% FTP5min @ 90rpm, 103% FTP2min @ 85rpm, 65% FTP1min @ 105rpm, 115% FTP2min @ 85rpm, 50% FTP3min @ 100rpm, 85% FTP1min @ 70rpm, 85% FTP3min @ 100rpm, 85% FTP1min @ 70rpm, 85% FTP3min @ 100rpm, 85% FTP1min @ 70rpm, 85% FTP3min @ 100rpm, 85% FTP3min @ 85rpm, 55% FTP15min @ 90rpm, 85% FTP2min from 50 to 25% FTP
Workout overview

Duration: 1h 30m

Stress points: 111

Zone distribution

Z1: 18m

Z2: 17m

Z3: 30m

Z4: 21m

Z5: 5m

Z6: -

19%
19%
33%
23%
6%
0%

Author: Shayne Gaffney | GC Coaching

WARM UP:
-10 minutes gradually increasing from Z1 (25%) to Z2 (75%).
- 3x (30 seconds ascending leg primers (95%, 105%, 115%) with 30 seconds easy between.
-2 minutes easy.
------
MAIN SET 1:
-4x (5 minutes Z4 (103%), 1 minute Z5 (115%), with 2 minutes Z2 (65%) between.
------
MAIN SET 2:
-2x (15 minutes Z3 (85%) featuring lots of cadence fluidity work and position changes).
------
COOL DOWN
-2 minutes gradually reducing from 50% to 25%.

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