Workout overview

Duration: 1h 30m

Stress points: 107

Zone distribution

Z1: 16m

Z2: 10m

Z3: 38m

Z4: 18m

Z5: 6m

Z6: 2m

18%
11%
42%
20%
7%
2%

Author: B. McInnes

This workout is designed to help train the energy systems necessary to make or cover a break. While riding at FTP you have to accelerate for 10 seconds at 175% FTP, then hold 125% FTP for 30 seconds, 115% for an additional 2 minutes and then settle back into FTP for 3 minutes. This is the type of effort used to "get away", to start a break or cover one. While you are riding at a high effort you have to punch it, hold it, and then settle into a hard effort without letting up. Each of the 3 efforts comprise 8:40 of very hard effort. 10 minutes "free ride" spin in between. These types of efforts are known as "burning a match". Do too many and you are done!

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