rest 1min @ 50% FTP
Duration: 1h 20s
Stress points: 59
Race winning intervals are exact simulations of what it takes to win a race by attacking the peloton, escaping and maintaining that gap to the finishline.
Warm up for 10 minutes with 3 x 1 minute fast pedaling drill >110rpm. Then 5 minutes at tempo. Now complete 5 x race winning interval. Each is roughly 3:40 in length. Starting with a sprint like effort for 30 seconds, then riding just above your FTP for 3 minutes and finishing with a 10 second sprint at the end to finish strong. Rest well between each for 4 minutes. Cool-down.