8min from 50 to 75% FTP1x 15sec @ 120% FTP,
45sec @ 55% FTP
1x 15sec @ 150% FTP,
1min 45sec @ 55% FTP
10sec free ride3min 40sec @ 55% FTP20sec free ride3min 40sec @ 55% FTP20sec free ride3min 40sec @ 55% FTP20sec free ride3min 40sec @ 55% FTP20sec free ride3min 40sec @ 55% FTP20sec free ride5min from 55 to 35% FTP
Workout overview

Duration: 36m 10s

Stress points: 22

Zone distribution

Z1: 29m

Z2: 5m

Z3: 2m

Z4: -

Z5: -

Z6: 1m

80%
13%
5%
0%
0%
1%

Sprinter Ben Swift can generate massive power at the end of a long race to beat almost anyone to the line. To develop that kind of explosive power, you need to accelerate against resistance—which means starting out going slow in a big gear and powering up to high speed. Today's workout intervals will feature exactly that!

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