Workouts» Ride On for World Bicycle Relief - The Long Haul» Week 2 »

C) 2x20' w/ Bursts

3min @ 85rpm, from 30 to 50% FTP
3min @ 95rpm, 60% FTP
3min @ 105rpm, 75% FTP
2min @ 55% FTP
4x 5min @ 90rpm, 70% FTP,
30sec @ 115rpm, 130% FTP
3min @ 55% FTP
4x 5min @ 90rpm, 70% FTP,
30sec @ 115rpm, 130% FTP
2min from 55 to 35% FTP
Workout overview

Duration: 1h

Stress points: 58

Zone distribution

Z1: 10m

Z2: 46m

Z3: -

Z4: -

Z5: -

Z6: 4m

17%
77%
0%
0%
0%
7%

Author: Shayne Gaffney | GC Coaching (via TrainingPeaks)

WARM UP:
-9 minutes gradually progressing from Active Recovery zone to Endurance zone.
-2 minutes easy
------
MAIN SET 1:
-2x (5 minutes @60-80% FTP (Z2/3) + 30 seconds BURST @130% FTP (Z6).
-3 minutes easy between sets.
------
COOL DOWN:
-2 minutes gradually reducing from Endurance zone to Active Recovery zone

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Ride On for World Bicycle Relief - The Long Haul » Week 2

  • A) The Min

    2h | 137 SP

    View >

  • B) 88% FTP // 4x15'

    1h 27m | 98 SP

    View >

  • C) 2x20' w/ Bursts

    1h | 58 SP

    View >

  • LONG) SATURDAY OR SUNDAY: E: Endurance/Tempo Ride

    4h | 212 SP

    View >

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