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LIT long optimized 90min

5min @ 85rpm, from 40 to 65% FTP
1min @ 105rpm, from 65 to 100% FTP
30sec @ 105rpm, 100% FTP
1min @ 105rpm, from 100 to 65% FTP
4min @ 65% FTP
3x 30sec @ 105rpm, 100% FTP,
3min @ 90rpm, 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 65% FTP
4min @ 68% FTP
3min 30sec @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 65% FTP
4min @ 68% FTP
3min 30sec @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 65% FTP
4min @ 68% FTP
3min 30sec @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 65% FTP
4min @ 68% FTP
3min 30sec @ 65% FTP
30sec @ 65rpm, 125% FTP
30sec @ 50% FTP
4min @ 65% FTP
4min @ 68% FTP
3min 30sec @ 65% FTP
30sec @ 50% FTP
5min from 65 to 40% FTP
Workout overview

Duration: 1h 30m

Stress points: 74

Zone distribution

Z1: 11m

Z2: 1h 13m

Z3: 1m

Z4: 3m

Z5: -

Z6: 3m

12%
81%
1%
3%
0%
3%

Author: H.Eykelen

90min LIT/fatmax optimized - with boost-warm-up, 3x priming und 5x short peaks for "lifting the ass" at lower cadence.

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Recreation and Foundation

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