10min from 40 to 75% FTP
3x 30sec @ 100% FTP,
1min 30sec @ 70% FTP
3min @ 55% FTP
2min @ 115% FTP
6x 15sec @ 105% FTP,
1min 15sec @ 90% FTP
3min @ 50% FTP
5x 30sec @ 105% FTP,
2min @ 95% FTP
3min @ 50% FTP
6x 30sec @ 105% FTP,
1min 30sec @ 95% FTP
3min @ 50% FTP
6x 20sec @ 110% FTP,
40sec @ 95% FTP
3min @ 50% FTP
5x 30sec @ 110% FTP,
30sec @ 100% FTP
30sec @ 150% FTP
12min from 65 to 40% FTP
Workout overview
Duration: 1h 30m
Stress points: 115
Zone distribution
Z1: 30m
Z2: 12m
Z3: -
Z4: 35m
Z5: 14m
Z6: 1m
Author: T.Delfs - Momentum Cycling
Description: This work-out simulates you being in a 6 person breakaway that then was thinned down to 5,4,3 and then just 2 racers.
Focus: FTP+ work-out
Intensity: Very High - Zones 3 - 5
Cadence: Recommended - 100 - 105+ rpm
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