4min from 45 to 70% FTP1min @ 50% FTP1min @ 95% FTP2min @ 50% FTP3min from 50 to 90% FTP3min @ 90% FTP3min @ 50% FTP3x 15sec @ 170% FTP,
30sec @ 65% FTP
5min @ 81% FTP4min @ 50% FTP3x 15sec @ 170% FTP,
30sec @ 65% FTP
5min @ 86% FTP4min @ 50% FTP3x 15sec @ 170% FTP,
30sec @ 65% FTP
10min from 76 to 89% FTP5min @ 50% FTP
Workout overview

Duration: 56m 45s

Stress points: 60

Zone distribution

Z1: 22m

Z2: 7m

Z3: 21m

Z4: 4m

Z5: -

Z6: 2m

39%
13%
37%
7%
0%
4%

The focus today, is on your ability to produce a steady Zone 3 effort after first completing some high intensity accelerations.

However, across the course of the session, the intensity and duration of the Zone 3 interval will increase.

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