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

B: E/T: Split Ride

2min 30sec @ 40% FTP
2min 30sec @ 50% FTP
2min 30sec @ 60% FTP
2min 30sec @ 70% FTP
3min @ 80% FTP
2min @ 50% FTP
20min @ 75% FTP
20min @ 85% FTP
5min from 50 to 30% FTP
2min 30sec @ 40% FTP2min 30sec @ 50% FTP2min 30sec @ 60% FTP2min 30sec @ 70% FTP3min @ 80% FTP2min @ 50% FTP20min @ 75% FTP20min @ 85% FTP5min from 50 to 30% FTP
Workout overview

Duration: 1h

Stress points: 57

Zone distribution

Z1: 12m

Z2: 25m

Z3: 23m

Z4: -

Z5: -

Z6: -

20%
42%
38%
0%
0%
0%

Author: Kurt Maw | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
———
MAIN SET:
-20 minutes @Endurance zone, then right into 20 minutes @Tempo zone.
-Keep your cadence 90-100 RPM throughout the interval.
———
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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