10min from 25 to 75 % FTP
3x 1min @ 75 % FTP, 1min @ 50 % FTP
5min @ 81 % FTP
2min 30sec from 110 to 125 % FTP
2min @ 65 % FTP
2min 30sec from 110 to 125 % FTP
2min @ 65 % FTP
2min 30sec from 110 to 125 % FTP
2min @ 65 % FTP
2min 30sec from 110 to 125 % FTP
2min @ 65 % FTP
2min 30sec from 110 to 125 % FTP
2min @ 65 % FTP
2min 30sec from 110 to 125 % FTP
2min @ 65 % FTP
2min 30sec from 110 to 125 % FTP
2min @ 65 % FTP
2min 30sec from 110 to 125 % FTP
2min @ 65 % FTP
2min 30sec from 110 to 125 % FTP
2min @ 65 % FTP
2min 30sec from 110 to 125 % FTP
10min from 75 to 25 % FTP
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10min from 25 to 75 % FTP 3x 1min @ 75 % FTP, 1min @ 50 % FTP 5min @ 81 % FTP 2min 30sec from 110 to 125 % FTP 2min @ 65 % FTP 2min 30sec from 110 to 125 % FTP 2min @ 65 % FTP 2min 30sec from 110 to 125 % FTP 2min @ 65 % FTP 2min 30sec from 110 to 125 % FTP 2min @ 65 % FTP 2min 30sec from 110 to 125 % FTP 2min @ 65 % FTP 2min 30sec from 110 to 125 % FTP 2min @ 65 % FTP 2min 30sec from 110 to 125 % FTP 2min @ 65 % FTP 2min 30sec from 110 to 125 % FTP 2min @ 65 % FTP 2min 30sec from 110 to 125 % FTP 2min @ 65 % FTP 2min 30sec from 110 to 125 % FTP 10min from 75 to 25 % FTP Workout overview Duration: 1h14m
Stress points: 107
Zone distribution Z1: 17m
Z2: 27m
Z3: 5m
Z4: -
Z5: 13m
Z6: 13m
These are designed to be done in the saddle for the first 2minutes, then stand and do the final 30 seconds out of the saddle and sprinting over the top of the hill. Short recoveries, to help improve your "repeatability" at the same time. Warm-up 10 minutes and then 3 x 1 minute fast pedaling drills >110rpm Then do 5 minutes at tempo, followed by 10 x hill repeats. Seated for 2 minutes, then out of the saddle as the resistance becomes harder. Recover for 2minutes and then cool-down
No longer available in Zwift*
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