5min from 30 to 50% FTP
5min @ 60% FTP
3min @ 75% FTP
2min @ 55% FTP
1x 8min @ 100rpm, 75% FTP,
4min @ 65rpm, 55% FTP
1x 7min @ 93rpm, 80% FTP,
4min @ 65rpm, 55% FTP
1x 6min @ 88rpm, 85% FTP,
4min @ 65rpm, 55% FTP
1x 5min @ 88rpm, 90% FTP,
4min @ 65rpm, 55% FTP
3min from 55 to 35% FTP
Workout overview
Duration: 1h
Stress points: 50
Zone distribution
Z1: 26m
Z2: 16m
Z3: 13m
Z4: 5m
Z5: -
Z6: -
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP:
-13 minutes gradually progressing from Z1 (40%) to Z2 (75%).
-2 minutes easy.
———
MAIN SET:
- 8 minutes @ Z3 (75%) at 95-105 RPM
- 7 minutes @Z3 (80%) at 90-95 RPM
- 6 minutes @Z34(85%) at 85-90 RPM
- 5 minutes @Z3 (90%) at 85-90 RPM
———
COOL DOWN:
-3 minutes easy.
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