5min @ 50% FTP
5min @ 65% FTP
3min @ 80% FTP
2min @ 55% FTP
1x 30sec @ 150% FTP,
9min @ 90% FTP
30sec @ 130% FTP
3min @ 55% FTP
1x 30sec @ 150% FTP,
10min @ 90% FTP
30sec @ 130% FTP
3min @ 55% FTP
1x 30sec @ 150% FTP,
12min @ 90% FTP
30sec @ 130% FTP
5min from 50 to 30% FTP
Workout overview
Duration: 1h
Stress points: 74
Zone distribution
Z1: 18m
Z2: 5m
Z3: 3m
Z4: 31m
Z5: -
Z6: 3m
Author: Kurt Maw | GC Coaching (via TrainingPeaks)
WARM UP:
-13 minutes gradually progressing from Z1 to Z3.
- 2 minutes easy.
———
MAIN SET:
---Interval #1 30 sec @Z6 + 9:00 @ Z4 +30 sec @Z5
---Interval #1 30 sec @Z6 + 10:00 @ Z4 +30 sec @Z5
---Interval #1 30 sec @Z6 + 12:00 @ Z4 +30 sec @Z5
-Rest for 3 minutes between intervals.
———
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone
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