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Step By Step

5min @ 85rpm, from 50 to 75% FTP
1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 110% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 112% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 114% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 116% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 118% FTP,
30sec @ 85rpm, 50% FTP
5min @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 110% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 112% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 114% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 116% FTP,
30sec @ 85rpm, 50% FTP
1x 1min 30sec @ 95rpm, 118% FTP,
30sec @ 85rpm, 50% FTP
5min @ 85rpm, from 50 to 30% FTP
5min @ 85rpm, from 50 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP1x 1min 30sec @ 95rpm, 110% FTP,
30sec @ 85rpm, 50% FTP1x 1min 30sec @ 95rpm, 112% FTP,
30sec @ 85rpm, 50% FTP1x 1min 30sec @ 95rpm, 114% FTP,
30sec @ 85rpm, 50% FTP1x 1min 30sec @ 95rpm, 116% FTP,
30sec @ 85rpm, 50% FTP1x 1min 30sec @ 95rpm, 118% FTP,
30sec @ 85rpm, 50% FTP5min @ 85rpm, 50% FTP1x 1min 30sec @ 95rpm, 110% FTP,
30sec @ 85rpm, 50% FTP1x 1min 30sec @ 95rpm, 112% FTP,
30sec @ 85rpm, 50% FTP1x 1min 30sec @ 95rpm, 114% FTP,
30sec @ 85rpm, 50% FTP1x 1min 30sec @ 95rpm, 116% FTP,
30sec @ 85rpm, 50% FTP1x 1min 30sec @ 95rpm, 118% FTP,
30sec @ 85rpm, 50% FTP5min @ 85rpm, from 50 to 30% FTP
Workout overview

Duration: 40m

Stress points: 54

Zone distribution

Z1: 21m

Z2: 3m

Z3: -

Z4: 1m

Z5: 13m

Z6: 3m

51%
8%
0%
1%
33%
8%

You can accomplish so much in 40 minutes, and this threshold workout is proof. This session opens with a quick warm up before the the main set of intervals kick in: 90 seconds of high power work, 30 seconds of recovery. You'll get stronger with every step.

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Less than 60 minutes to burn

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