1x 5min @ 45% FTP,
5min @ 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
3x 2min @ 115% FTP,
3min @ 50% FTP
10min @ 90% FTP
3x 2min @ 115% FTP,
3min @ 50% FTP
5min from 50 to 30% FTP
Workout overview
Duration: 1h
Stress points: 71
Zone distribution
Z1: 32m
Z2: 5m
Z3: -
Z4: 11m
Z5: 13m
Z6: 1m
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP:
-10 minutes gradually progressing from Z1 (25%) to Z3 (75%) .
-3x (30 second leg primer efforts (95%, 105%, 115%) with 30 seconds easy between.
-2 minutes easy.
———
MAIN SET:
-3x (2 minutes Z5 (115%), with 3 minutes easy between.
-10 minutes Z4 (90%).
-Then repeat, 3x (2 minutes Z5 (115%), with 3 minutes easy between.
———
COOL DOWN:
-5 minutes Z1.
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