Workouts» Ride On for World Bicycle Relief - Watopia 1 Lap TT Plan» Week 3 »

A: SST: Bookend Bursts (Increasing)

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

30%
8%
5%
52%
0%
5%

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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All workouts in 

Ride On for World Bicycle Relief - Watopia 1 Lap TT Plan » Week 3

  • A: SST: Bookend Bursts (Increasing)

    1h | 74 SP

    View >

  • B: E/T: Split Ride

    1h | 57 SP

    View >

  • LT/VO2: 5+2+2

    1h | 74 SP

    View >

  • SATURDAY OR SUNDAY: E: Endurance/Tempo Ride

    2h | 99 SP

    View >

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