5min from 35 to 75 % FTP
3x 30sec @ 100 % FTP,50 % FTP
2min @ 40 % FTP
13x 30sec @ 130 % FTP,50 % FTP
3min @ 50 % FTP
13x 30sec @ 130 % FTP,50 % FTP
3min @ 50 % FTP
13x 30sec @ 130 % FTP,50 % FTP
3min @ 50 % FTP
13x 30sec @ 130 % FTP,50 % FTP
3min @ 50 % FTP
1min @ 40 % FTP
5min from 40 to 25 % FTP
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Enter FTP
5min from <span
data-value="35" data-unit="relpow">35</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 3x 30sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 13x 30sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 15sec @ <span
data-value="50.476" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 13x 30sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 15sec @ <span
data-value="50.476" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 13x 30sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 15sec @ <span
data-value="50.476" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 13x 30sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 15sec @ <span
data-value="50.476" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 5min from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h 7m
Stress points: 99
Zone distribution Z1: 38m
Z2: 2m
Z3: -
Z4: 2m
Z5: -
Z6: 26m
Author: octaperformance
Four sets of 30/15 intermittent intervals to extend time at VO2max and to boost your overall fitness. Interval intensity was calibrated for an allrounder. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com .
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