Workouts» Gran Fondo» Week 1 »

2. Introductory Intervals

5min from 25 to 65% FTP
4min @ 65% FTP
2min @ 55% FTP
3min 30sec @ 81% FTP
2min @ 50% FTP
2min 30sec @ 95% FTP
2min @ 50% FTP
3min 30sec @ 81% FTP
2min @ 55% FTP
4min @ 65% FTP
2min @ 55% FTP
3min 30sec @ 81% FTP
2min @ 50% FTP
2min 30sec @ 95% FTP
2min @ 50% FTP
3min 30sec @ 81% FTP
2min @ 55% FTP
4min @ 65% FTP
3min from 65 to 25% FTP
Workout overview

Duration: 55m

Stress points: 46

Zone distribution

Z1: 23m

Z2: 13m

Z3: 14m

Z4: 5m

Z5: -

Z6: -

42%
24%
25%
9%
0%
0%

The second workout in the Fondo training plan, this workout consists of two rounds of progressively harder - but shorter - intervals in the sub-threshold zones.

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Gran Fondo » Week 1

  • 1. Welcome Workout

    50m | 49 SP

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  • 2. Introductory Intervals

    55m | 46 SP

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  • 3. Endurance Free Ride

    50m | 53 SP

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  • 4. The Long Ride - Spiked Base

    1h 35m | 86 SP

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