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Seated & Standing

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
10min from 25 to 75% FTP3x 1min @ 75% FTP,
1min @ 50% FTP5min @ 81% FTP2min 30sec from 110 to 125% FTP2min @ 65% FTP2min 30sec from 110 to 125% FTP2min @ 65% FTP2min 30sec from 110 to 125% FTP2min @ 65% FTP2min 30sec from 110 to 125% FTP2min @ 65% FTP2min 30sec from 110 to 125% FTP2min @ 65% FTP2min 30sec from 110 to 125% FTP2min @ 65% FTP2min 30sec from 110 to 125% FTP2min @ 65% FTP2min 30sec from 110 to 125% FTP2min @ 65% FTP2min 30sec from 110 to 125% FTP2min @ 65% FTP2min 30sec from 110 to 125% FTP10min from 75 to 25% FTP
Workout overview

Duration: 1h 14m

Stress points: 107

Zone distribution

Z1: 17m

Z2: 27m

Z3: 5m

Z4: -

Z5: 13m

Z6: 13m

23%
37%
7%
0%
17%
17%

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

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