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8min @ 85rpm, from 50 to 75% FTP
1x 3min @ 95rpm, 75% FTP,
15sec @ 100rpm, 120% FTP
1x 3min @ 95rpm, 75% FTP,
30sec @ 105rpm, 120% FTP
1x 3min @ 95rpm, 75% FTP,
45sec @ 110rpm, 120% FTP
1x 3min @ 95rpm, 75% FTP,
1min @ 105rpm, 120% FTP
1x 3min @ 95rpm, 75% FTP,
1min 15sec @ 100rpm, 120% FTP
3min 15sec from 65 to 30% FTP
Workout overview

Duration: 30m

Stress points: 33

Zone distribution

Z1: 6m

Z2: 20m

Z3: -

Z4: -

Z5: -

Z6: 4m

20%
68%
0%
0%
0%
13%

An endurance surge workout featuring expanding intervals at zone 6. This workout is targeting your ability to surge again and again while holding the surge efforts for longer and longer.

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Less than 30 minutes to burn

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    1.8 km | 40 SP

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    20m | 23 SP

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    1.8 km | 44 SP

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    1.6 km | 36 SP

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    1.7 km | 41 SP

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    30m | 34 SP

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    1.7 km | 38 SP

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    1.8 km | 44 SP

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    1.2 km | 24 SP

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