5min @ 85rpm, from 45 to 70% FTP3x 30sec @ 105rpm, 90% FTP,
3min 30sec @ 90rpm, 74% FTP
3min @ 85rpm, 50% FTP3x 30sec @ 70rpm, 90% FTP,
3min 30sec @ 90rpm, 75% FTP
3min @ 85rpm, 50% FTP3x 30sec @ 105rpm, 91% FTP,
3min 30sec @ 75rpm, 75% FTP
3min @ 85rpm, from 70 to 45% FTP
Workout overview

Duration: 50m

Stress points: 44

Zone distribution

Z1: 11m

Z2: 35m

Z3: -

Z4: 5m

Z5: -

Z6: -

22%
69%
0%
9%
0%
0%

We start this program with some basic aerobic endurance intervals. Small
30 sec spikes to load the legs up every 3.5 mins throughout the interval. A chance to climb out of the saddle.
4 x 12 min aerobic efforts with 3min recovery.

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  • . MON: Rest Day

    - | 0 SP

  • 2. TUE: Aerobic Sustainability

    50m | 44 SP

  • 3. WED: Rest Day

    - | 0 SP

  • 4. THU: 3/3/2min VO2max

    49m | 59 SP

  • 5. FRI: Rest Day

    - | 0 SP

  • 6. SAT or SUN: Race Day!

    20m | 19 SP

  • 7. SAT or SUN: Free Ride

    1h 30m | 96 SP

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