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LIT extra long mix 120min

5min from 40 to 65% FTP
1min @ 105rpm, from 65 to 100% FTP
30sec @ 105rpm, 100% FTP
1min @ 105rpm, from 100 to 65% FTP
3min 30sec @ 65% FTP
3x 30sec @ 105rpm, 100% FTP,
3min @ 90rpm, 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min 30sec @ 65% FTP
4min @ 68% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min 30sec @ 65% FTP
4min @ 68% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min 30sec @ 65% FTP
4min @ 68% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min 30sec @ 65% FTP
4min @ 68% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min 30sec @ 65% FTP
4min @ 68% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min 30sec @ 65% FTP
4min @ 68% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min 30sec @ 65% FTP
5min @ 68% FTP
3min @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
3min 30sec @ 65% FTP
4min @ 68% FTP
3min @ 65% FTP
30sec @ 50% FTP
5min from 65 to 40% FTP
5min from 40 to 65% FTP1min @ 105rpm, from 65 to 100% FTP30sec @ 105rpm, 100% FTP1min @ 105rpm, from 100 to 65% FTP3min 30sec @ 65% FTP3x 30sec @ 105rpm, 100% FTP,
3min @ 90rpm, 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min 30sec @ 65% FTP4min @ 68% FTP3min @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min 30sec @ 65% FTP4min @ 68% FTP3min @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min 30sec @ 65% FTP4min @ 68% FTP3min @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min 30sec @ 65% FTP4min @ 68% FTP3min @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min 30sec @ 65% FTP4min @ 68% FTP3min @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min 30sec @ 65% FTP4min @ 68% FTP3min @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min 30sec @ 65% FTP5min @ 68% FTP3min @ 65% FTP30sec @ 65rpm, 125% FTP30sec @ 50% FTP3min 30sec @ 65% FTP4min @ 68% FTP3min @ 65% FTP30sec @ 50% FTP5min from 65 to 40% FTP
Workout overview

Duration: 2h

Stress points: 100

Zone distribution

Z1: 12m

Z2: 1h 40m

Z3: 1m

Z4: 3m

Z5: -

Z6: 4m

10%
84%
1%
2%
0%
3%

Author: H.Eykelen

120min LIT/fatmax optimzed - with boost-warm-up, 3x priming und 8x short peaks for "lifting the ass" at lower cadence.

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