2min @ 60% FTP
20sec @ 70% FTP
1min @ 45% FTP
2min @ 60% FTP
20sec @ 80% FTP
1min @ 45% FTP
2min @ 60% FTP
20sec @ 90% FTP
1min @ 45% FTP
2min @ 60% FTP
20sec @ 90% FTP
1min @ 45% FTP
2min @ 60% FTP
20sec @ 100% FTP
1min @ 45% FTP
2min @ 60% FTP
20sec @ 110% FTP
1min @ 45% FTP
2min @ 60% FTP
20sec @ 120% FTP
1min @ 45% FTP
4x 2min @ 110% FTP,
3min @ 85% FTP
5min @ 55% FTP
4x 2min @ 110% FTP,
3min @ 85% FTP
5min 30sec @ 90% FTP
5min 30sec @ 80% FTP
5min 30sec @ 70% FTP
5min 30sec @ 60% FTP
Workout overview
Duration: 1h 30m 20s
Stress points: 109
Zone distribution
Z1: 12m
Z2: 25m
Z3: 30m
Z4: 7m
Z5: 16m
Z6: -
Author: Paul Mack
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