4min from 55 to 75% FTP1min @ 55% FTP5min from 75 to 90% FTP5min from 80 to 95% FTP5min from 85 to 100% FTP4min @ 55% FTP4min from 80 to 95% FTP4min from 85 to 100% FTP4min from 90 to 105% FTP3min @ 55% FTP3min from 85 to 100% FTP3min from 90 to 105% FTP3min from 95 to 110% FTP2min from 55 to 45% FTP
Workout overview

Duration: 50m

Stress points: 62

Zone distribution

Z1: 11m

Z2: 3m

Z3: 14m

Z4: 20m

Z5: 1m

Z6: -

22%
7%
29%
41%
2%
0%

A series of three three-step ramps. Each ramp is progressively harder than the last, and each block is then progressively harder than the one that came before it. This workout is designed to challenge your ability to make small pace changes to respond to terrain or race-day pressure.

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