Workout overview

Duration: 1h 20s

Stress points: 59

Zone distribution

Z1: 33m

Z2: 9m

Z3: -

Z4: -

Z5: 15m

Z6: 3m

54%
15%
0%
0%
25%
6%

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.

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