5min from 35 to 75 % FTP
3x 30sec @ 100 % FTP,50 % FTP
2min @ 40 % FTP
13x 30sec @ 126 % FTP,50 % FTP
3min @ 50 % FTP
13x 30sec @ 126 % FTP,50 % FTP
3min @ 50 % FTP
13x 30sec @ 126 % FTP,50 % FTP
3min @ 50 % FTP
13x 30sec @ 126 % 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="126.19" data-unit="relpow">126</span>% FTP,<br
/> 15sec @ <span
data-value="49.524" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 13x 30sec @ <span
data-value="126.19" data-unit="relpow">126</span>% FTP,<br
/> 15sec @ <span
data-value="49.524" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 13x 30sec @ <span
data-value="126.19" data-unit="relpow">126</span>% FTP,<br
/> 15sec @ <span
data-value="49.524" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 13x 30sec @ <span
data-value="126.19" data-unit="relpow">126</span>% FTP,<br
/> 15sec @ <span
data-value="49.524" 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: 93
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 a time trialist. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com .
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