5min from 25 to 75% FTP
7min 30sec @ 110rpm, from 75 to 105% FTP
7min 30sec @ 100rpm, from 100 to 80% FTP
45sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 40sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 30sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min 10sec @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
2min @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
1min @ 80% FTP
30sec @ 110% FTP
15sec @ 125% FTP
6min 40sec free ride
7min 30sec @ 110rpm, from 75 to 105% FTP
7min 30sec @ 100rpm, from 100 to 80% FTP
3min from 75 to 25% FTP
Workout overview
Duration: 59m
Stress points: 77
Zone distribution
Z1: 6m
Z2: 3m
Z3: 30m
Z4: 15m
Z5: 4m
Z6: 2m
Author: Mattias Thyr
5min Warmup
7,5min to 105%
7,5min to 80%
7times Danish intervals
45s. 80%
30s. 110%
15s. 125%
(rest periods 1,40min, 3:rd 1,30min, 4:th 1,10min, 5:th 2min 6:th 1min)
3min free riding
7,5min to 105%
7,5min to 80%
3min Warm down
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