Workouts» Gran Fondo» Week 7 »

1. Steady & Surges

4min from 55 to 75% FTP
3min @ 75% FTP
1min 30sec @ 66% FTP
10sec @ 125% FTP
3min 30sec @ 85% FTP
10sec @ 125% FTP
1min 30sec @ 65% FTP
10sec @ 125% FTP
3min @ 95% FTP
10sec @ 125% FTP
1min 30sec @ 65% FTP
10sec @ 125% FTP
3min 30sec @ 85% FTP
10sec @ 125% FTP
1min 30sec @ 65% FTP
4min @ 75% FTP
1min 30sec @ 65% FTP
10sec @ 125% FTP
3min 30sec @ 85% FTP
10sec @ 125% FTP
1min 30sec @ 65% FTP
10sec @ 125% FTP
3min @ 95% FTP
10sec @ 125% FTP
1min 30sec @ 65% FTP
10sec @ 125% FTP
3min 30sec @ 85% FTP
10sec @ 125% FTP
1min 30sec @ 65% FTP
3min @ 75% FTP
2min from 65 to 45% FTP
4min from 55 to 75% FTP3min @ 75% FTP1min 30sec @ 66% FTP10sec @ 125% FTP3min 30sec @ 85% FTP10sec @ 125% FTP1min 30sec @ 65% FTP10sec @ 125% FTP3min @ 95% FTP10sec @ 125% FTP1min 30sec @ 65% FTP10sec @ 125% FTP3min 30sec @ 85% FTP10sec @ 125% FTP1min 30sec @ 65% FTP4min @ 75% FTP1min 30sec @ 65% FTP10sec @ 125% FTP3min 30sec @ 85% FTP10sec @ 125% FTP1min 30sec @ 65% FTP10sec @ 125% FTP3min @ 95% FTP10sec @ 125% FTP1min 30sec @ 65% FTP10sec @ 125% FTP3min 30sec @ 85% FTP10sec @ 125% FTP1min 30sec @ 65% FTP3min @ 75% FTP2min from 65 to 45% FTP
Workout overview

Duration: 50m

Stress points: 55

Zone distribution

Z1: 2m

Z2: 26m

Z3: 14m

Z4: 6m

Z5: -

Z6: 2m

5%
51%
28%
12%
0%
4%

A similar workout to one of the early ones from this plan - only this time we punctuate the steady intervals with some short, high intensity surges.

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Gran Fondo » Week 7

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