10min from 40 to 70% FTP
1min @ 95rpm, 75% FTP
1min @ 95rpm, 80% FTP
30sec @ 85rpm, 50% FTP
1min @ 100rpm, 85% FTP
1min @ 100rpm, 90% FTP
30sec @ 85rpm, 50% FTP
1min @ 105rpm, 95% FTP
1min @ 105rpm, 100% FTP
3min @ 85rpm, 50% FTP
4min @ 90rpm, 93% FTP
2min @ 90rpm, 98% FTP
1min @ 90rpm, 103% FTP
30sec @ 90rpm, 110% FTP
1min @ 90rpm, 103% FTP
2min @ 90rpm, 98% FTP
4min @ 90rpm, 93% FTP
4min @ 85rpm, 50% FTP
4min @ 90rpm, 93% FTP
2min @ 90rpm, 98% FTP
1min @ 90rpm, 103% FTP
30sec @ 90rpm, 110% FTP
1min @ 90rpm, 103% FTP
2min @ 90rpm, 98% FTP
4min @ 90rpm, 93% FTP
4min @ 85rpm, 50% FTP
4min @ 90rpm, 93% FTP
2min @ 95rpm, 98% FTP
1min @ 100rpm, 103% FTP
30sec @ 105rpm, 110% FTP
1min @ 100rpm, 103% FTP
2min @ 95rpm, 98% FTP
4min @ 90rpm, 93% FTP
4min @ 85rpm, 50% FTP
5x 1min @ 100rpm, 110% FTP,
rest 1min @ 85rpm, 50% FTP
4min 30sec from 50 to 25% FTP
Workout overview
Duration: 1h 30m
Stress points: 100
Zone distribution
Z1: 32m
Z2: 4m
Z3: 2m
Z4: 45m
Z5: 7m
Z6: -
Author: Shayne Gaffney | GC Coaching
WARM-UP:
-10 minutes progressing to Endurance zone.
-3x (ascending leg primer efforts, increasing 10% for each rep, @100+ RPM).
-3 minutes easy.
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MAIN SET:
-3x (Kirizuma intervals: @85-95 RPM, start off at 93% FTP and gradually increase effort, peaking at 110% FTP for 30 seconds, then returning back to 93% FTP. 5 minutes easy between).
-5x (1 minute @110% FTP @100+ RPM, 1 minute easy).
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COOL-DOWN:
-4:30 minutes easy
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