Workouts» Ride On for World Bicycle Relief - Alpe du Zwift TT Plan» Week 4 »

C) 90% FTP // 2x20' @75 RPM

1x 3min @ 45% FTP,
4min @ 60% FTP
1x 30sec @ 100% FTP,
30sec @ 50% FTP
1x 30sec @ 110% FTP,
30sec @ 50% FTP
1x 30sec @ 120% FTP,
30sec @ 50% FTP
2min @ 50% FTP
2x 20min @ 90% FTP,
3min @ 55% FTP
2min from 50 to 30% FTP
Workout overview

Duration: 1h

Stress points: 70

Zone distribution

Z1: 15m

Z2: 4m

Z3: -

Z4: 41m

Z5: 1m

Z6: 1m

24%
7%
0%
68%
1%
1%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes progressing from Zone 1 to Zone 2.
-3x30 seconds Leg Primers + 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-2x (20 minutes @SST Zone @75 RPM).
-Rest for 3 minutes between sets.
———
COOL DOWN:
-2 minutes easy.

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Ride On for World Bicycle Relief - Alpe du Zwift TT Plan » Week 4

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