5min from 30 to 50% FTP
5min @ 60% FTP
3min @ 75% FTP
2min @ 55% FTP
6x 2min 10sec @ 80% FTP,
20sec @ 125% FTP
6x 2min 5sec @ 75% FTP,
15sec @ 120% FTP
6x 2min @ 70% FTP,
10sec @ 115% FTP
3min from 55 to 35% FTP
Workout overview
Duration: 1h
Stress points: 59
Zone distribution
Z1: 10m
Z2: 33m
Z3: 13m
Z4: -
Z5: 1m
Z6: 4m
Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)
WARM UP:
-13 minutes gradually progressing from Zone 1 to Zone 2.
-2 minutes easy
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MAIN SET:
-6x (2:10 minutes @Zone 3 (80%) + 20 seconds @Zone 6 (125%).
-6x (2:05 minutes @Zone 3 (75%) + 20 seconds @Zone 6 (120%).
-6x (2 minutes @Zone 3 (70%) + 20 seconds @Zone 6 (115%).
------
COOL DOWN:
-3 minutes easy.
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