Workout overview

Duration: 1h

Stress points: 77

Zone distribution

Z1: 38m

Z2: 7m

Z3: -

Z4: -

Z5: -

Z6: 15m

63%
12%
0%
0%
0%
25%

On and Off bursts designed to improve your neuromuscular power and FTP at the same time.
10 minute warm-up level 2 with 3 x 1 minute fast pedals >110rpm.
Do 3 x 10 minutes, Micro-bursts, 15 seconds ON at 150% of FTP and 15 seconds OFF at 50% of FTP. Repeat for entire 10minutes, rest for 5minutes between each set. It's important that you maintain 90 rpm for both the ON and the OFF periods.
Cool-down.

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