10min from 40 to 75 % FTP
30sec @ 95rpm, 80 % FTP
30sec @ 95rpm, 95 % FTP
30sec @ 85rpm, 80 % FTP
30sec @ 105rpm, 105 % FTP
30sec @ 85rpm, 80 % FTP
30sec @ 110rpm, 110 % FTP
2min @ 85rpm, 50 % FTP
30sec from 50 to 88 % FTP
4x 2min @ 90rpm, 88 % FTP,110 % FTP
30sec from 88 to 50 % FTP
2min 30sec @ 85rpm, 50 % FTP
5x 30sec @ 110rpm, 130 % FTP,50 % FTP
2min @ 85rpm, 50 % FTP
5x 30sec @ 110rpm, 130 % FTP,50 % FTP
2min @ 85rpm, 50 % FTP
30sec from 50 to 88 % FTP
4x 2min @ 90rpm, 88 % FTP,110 % FTP
4min from 50 to 25 % FTP
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Enter FTP
10min from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 30sec @ 95rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 95rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 30sec @ 85rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 105rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec @ 85rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 110rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="88" data-unit="relpow">88</span>% FTP 4x 2min @ 90rpm, <span
data-value="88" data-unit="relpow">88</span>% FTP,<br
/> 30sec @ 110rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 30sec from <span
data-value="88" data-unit="relpow">88</span> to <span
data-value="50" data-unit="relpow">50</span>% FTP 2min 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 5x 30sec @ 110rpm, <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 5x 30sec @ 110rpm, <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="88" data-unit="relpow">88</span>% FTP 4x 2min @ 90rpm, <span
data-value="88" data-unit="relpow">88</span>% FTP,<br
/> 30sec @ 110rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 4min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 57m
Stress points: 68
Zone distribution Z1: 24m
Z2: 5m
Z3: 18m
Z4: 1m
Z5: 5m
Z6: 5m
Author: Shayne Gaffney | GC Coaching
GC Coaching's Ham Sandwich features sweet spot over/unders, with 30/30s "sandwiched" in between. The over/under intervals are alternate between 2 minutes @88% FTP and 30 seconds @110% FTP. The 30/30s up the ante a bit and alternate between 30 seconds @130% FTP and 30 seconds @50% FTP. Yes, there are rest breaks, but they are purposely short to keep the heart rate and metabolic demands up, and I dislike rest (kidding!) Better eat your sandwich quick before the bread gets soggy...
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