3min from 25 to 75% FTP7min @ 100rpm, from 80 to 105% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP1min 30sec free ride15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 105% FTP15sec @ 200% FTP3min free ride15sec @ 140% FTP2min @ 103% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 103% FTP15sec @ 200% FTP2min 30sec @ 80% FTP15sec @ 140% FTP2min @ 103% FTP15sec @ 200% FTP10min from 80 to 105% FTP3min from 75 to 25% FTP
Workout overview

Duration: 1h

Stress points: 100

Zone distribution

Z1: 4m

Z2: 2m

Z3: 24m

Z4: 16m

Z5: 10m

Z6: 4m

7%
3%
40%
27%
17%
7%

Author: Mattias Thyr


"This is a great workout to get the body going for the cross to come. Aim for the stars!”
3min Warmup
7min to 82-105%
(3times)
15s. 140%
2min 105%
15s. 200%
2,5min 80%
1,5min free rolling
(2times)
15s. 140%
2min 105%
15s. 200%
2,5min 80%
1,5min free rolling
(3times)
15s. 140%
2min 103%
15s. 200%
2,5min 80%
10min to 82-103%
3min warmdown

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