Workouts» One of a kind »

20-min Pre-Race + 3x Race Start

1min @ 41% FTP
1min @ 50% FTP
1min @ 57% FTP
2min @ 62% FTP
2min @ 70% FTP
2min @ 81% FTP
2min @ 92% FTP
1min 30sec @ 100% FTP
30sec @ 108% FTP
2min @ 70% FTP
10sec @ 130% FTP
1min @ 67% FTP
10sec @ 130% FTP
10sec @ 131% FTP
1min @ 67% FTP
1min 40sec @ 64% FTP
45sec @ 56% FTP
30sec @ 90% FTP
30sec @ 120% FTP
30sec @ 150% FTP
1min 30sec @ 120% FTP
7min @ 90% FTP
2min @ 75% FTP
2min @ 50% FTP
30sec @ 90% FTP
30sec @ 120% FTP
30sec @ 140% FTP
1min 30sec @ 115% FTP
6min @ 90% FTP
2min @ 75% FTP
2min @ 50% FTP
30sec @ 90% FTP
30sec @ 115% FTP
30sec @ 136% FTP
1min 30sec @ 111% FTP
4min @ 90% FTP
3min @ 65% FTP
3min 5sec @ 50% FTP
1min @ 41% FTP1min @ 50% FTP1min @ 57% FTP2min @ 62% FTP2min @ 70% FTP2min @ 81% FTP2min @ 92% FTP1min 30sec @ 100% FTP30sec @ 108% FTP2min @ 70% FTP10sec @ 130% FTP1min @ 67% FTP10sec @ 130% FTP10sec @ 131% FTP1min @ 67% FTP1min 40sec @ 64% FTP45sec @ 56% FTP30sec @ 90% FTP30sec @ 120% FTP30sec @ 150% FTP1min 30sec @ 120% FTP7min @ 90% FTP2min @ 75% FTP2min @ 50% FTP30sec @ 90% FTP30sec @ 120% FTP30sec @ 140% FTP1min 30sec @ 115% FTP6min @ 90% FTP2min @ 75% FTP2min @ 50% FTP30sec @ 90% FTP30sec @ 115% FTP30sec @ 136% FTP1min 30sec @ 111% FTP4min @ 90% FTP3min @ 65% FTP3min 5sec @ 50% FTP
Workout overview

Duration: 1h

Stress points: 81

Zone distribution

Z1: 11m

Z2: 17m

Z3: 2m

Z4: 22m

Z5: 4m

Z6: 5m

18%
28%
3%
37%
7%
8%

Author: Simon Burns

This workout is the British Cycling 20-minute warm up followed by 3 simulated race starts.

150% FTP 30 secs
120% FTP 1.30
7min at 90% FTP
recover for 4 mins

Repeat 2 more times

Warmdown

Time: 1 hour

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