10min from 40 to 75% FTP30sec @ 95rpm, 85% FTP30sec @ 85rpm, 50% FTP30sec @ 105rpm, 95% FTP30sec @ 85rpm, 50% FTP30sec @ 110rpm, 105% FTP2min 30sec @ 85rpm, 50% FTP10min free ride5min from 50 to 25% FTP
Workout overview

Duration: 30m

Stress points: 24

Zone distribution

Z1: 14m

Z2: 4m

Z3: 11m

Z4: 1m

Z5: 1m

Z6: -

47%
14%
35%
2%
2%
0%

We are working on your pedaling mechanics and basic skills here. These drills will help make you a more efficient rider, pedal with less wasted energy, and gain some "free" speed as you will be better able to put power through the entire pedal stroke instead of just the push down and pull up phases as most riders do. Imagine pedaling in circles rather than having 2 pistons for legs.

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