10min from 25 to 75% FTP3x 1min @ 75% FTP,
1min @ 50% FTP
5min @ 85% FTP4min from 100 to 98% FTP3min @ 65% FTP4min from 100 to 98% FTP3min @ 65% FTP4min from 105 to 100% FTP4min @ 65% FTP4min from 107 to 100% FTP4min @ 65% FTP4min from 110 to 97% FTP4min @ 65% FTP4min from 113 to 95% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 13m

Stress points: 85

Zone distribution

Z1: 17m

Z2: 27m

Z3: 5m

Z4: 19m

Z5: 5m

Z6: -

23%
37%
7%
26%
7%
0%

One of the tricks of the pros in order to improve their time trialing speed is to do some motorpacing for short distances, but at a fast speed. You are going to simulate these kinds of intervals by doing 4 minute efforts near your FTP and keeping the cadence quick.

Warm-up for 10minutes with 3 x 1 minute fast pedaling intervals >110rpm, then a solid 5 minutes at tempo to ensure you are ready. Complete 6 x 4minutes and each interval will get a little easier as you closer to the end of it. At the same time, each interval will require a little faster cadence, so that by the end of the effort, you are over 110rpm. Recover completely for 3 minutes of endurance riding between each. Cool-down.

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