Workouts» INEOS Grenadiers Virtual Training Camp »

The Kwiatkowski

5min from 30 to 50% FTP
3min @ 60rpm, 65% FTP
2min @ 40% FTP
30sec @ 95rpm, 85% FTP
30sec @ 40% FTP
30sec @ 100rpm, 95% FTP
30sec @ 40% FTP
30sec @ 110rpm, 108% FTP
30sec @ 40% FTP
30sec @ 95rpm, 85% FTP
30sec @ 40% FTP
30sec @ 100rpm, 95% FTP
30sec @ 40% FTP
30sec @ 110rpm, 108% FTP
5min @ 65% FTP
40sec @ 85% FTP
20sec @ 40% FTP
30sec @ 108% FTP
30sec @ 40% FTP
15sec free ride
2min @ 40% FTP
40sec @ 85% FTP
20sec @ 40% FTP
30sec @ 108% FTP
30sec @ 40% FTP
15sec free ride
2min @ 40% FTP
40sec @ 85% FTP
20sec @ 40% FTP
30sec @ 108% FTP
30sec @ 40% FTP
15sec free ride
2min @ 40% FTP
40sec @ 85% FTP
20sec @ 40% FTP
30sec @ 108% FTP
30sec @ 40% FTP
15sec free ride
5min from 50 to 30% FTP
5min from 30 to 50% FTP3min @ 60rpm, 65% FTP2min @ 40% FTP30sec @ 95rpm, 85% FTP30sec @ 40% FTP30sec @ 100rpm, 95% FTP30sec @ 40% FTP30sec @ 110rpm, 108% FTP30sec @ 40% FTP30sec @ 95rpm, 85% FTP30sec @ 40% FTP30sec @ 100rpm, 95% FTP30sec @ 40% FTP30sec @ 110rpm, 108% FTP5min @ 65% FTP40sec @ 85% FTP20sec @ 40% FTP30sec @ 108% FTP30sec @ 40% FTP15sec free ride2min @ 40% FTP40sec @ 85% FTP20sec @ 40% FTP30sec @ 108% FTP30sec @ 40% FTP15sec free ride2min @ 40% FTP40sec @ 85% FTP20sec @ 40% FTP30sec @ 108% FTP30sec @ 40% FTP15sec free ride2min @ 40% FTP40sec @ 85% FTP20sec @ 40% FTP30sec @ 108% FTP30sec @ 40% FTP15sec free ride5min from 50 to 30% FTP
Workout overview

Duration: 40m 30s

Stress points: 28

Zone distribution

Z1: 24m

Z2: 8m

Z3: 5m

Z4: 1m

Z5: 3m

Z6: -

59%
20%
12%
2%
7%
0%

Michal Kwiatkowski is a powerhouse cyclist who has a huge range of abilities that helps win races. Sprinting, time trialing, climbing—he can do it all! Today's workout is a great example of what it takes to win a race that comes down to a finishing sprint. Get ready to give it your all in the final 15sec!

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