Workouts»GCN»Race prep»

Random attacks

10min from 25 to 75% FTP
3x 1min @ 75% FTP,
rest 1min @ 50% FTP
1min @ 125% FTP
2min @ 81% FTP
2min 18sec @ 109% FTP
1min 12sec @ 93% FTP
47sec @ 150% FTP
3min 33sec from 100 to 120% FTP
1min @ 87% FTP
1min @ 135% FTP
5min @ 76% FTP
2min 34sec from 120 to 100% FTP
4min 55sec from 65 to 110% FTP
5min @ 65% FTP
2min 13sec @ 135% FTP
5min 23sec from 89 to 130% FTP
8min from 75 to 25% FTP
Workout overview

Duration: 1h 1m 55s

Stress points: 75

Zone distribution

Z1: 15m

Z2: 15m

Z3: 10m

Z4: 6m

Z5: 9m

Z6: 7m

25%
24%
16%
10%
14%
12%

To prep you for the random nature of bike racing, here are a bunch of attack simulations of random length and intensities. Go for it!
Warm up for 10minutes with 3 x 1 minute fast pedaling drills >110rpm.

Then ride at tempo pace and complete the hard hills!
Cool-down

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