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

LT/VO2: 5+2+2

2min @ 60% FTP
2min @ 68% FTP
2min @ 75% FTP
2min @ 83% FTP
2min @ 90% FTP
3x 30sec @ 120% FTP,
30sec @ 50% FTP
2min @ 50% FTP
5min @ 94% FTP
2min @ 108% FTP
2min @ 55% FTP
5min @ 94% FTP
2min @ 108% FTP
2min @ 55% FTP
5min @ 94% FTP
2min @ 108% FTP
2min @ 55% FTP
5min @ 94% FTP
2min @ 108% FTP
2min @ 55% FTP
9min from 50 to 30% FTP
2min @ 60% FTP2min @ 68% FTP2min @ 75% FTP2min @ 83% FTP2min @ 90% FTP3x 30sec @ 120% FTP,
30sec @ 50% FTP2min @ 50% FTP5min @ 94% FTP2min @ 108% FTP2min @ 55% FTP5min @ 94% FTP2min @ 108% FTP2min @ 55% FTP5min @ 94% FTP2min @ 108% FTP2min @ 55% FTP5min @ 94% FTP2min @ 108% FTP2min @ 55% FTP9min from 50 to 30% FTP
Workout overview

Duration: 1h

Stress points: 74

Zone distribution

Z1: 21m

Z2: 6m

Z3: 2m

Z4: 22m

Z5: 8m

Z6: 2m

34%
10%
3%
37%
13%
3%

Author: Kurt Maw | GC Coaching (via TrainingPeaks)

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
MAIN SET:
-4 x (5 mins @Threshold, 2 mins @VO2 Max, 2 mins recovery).
-For the first 5 mins, keep the cadence comfortable, then ramp it up +10 RPM for the 2 mins portion!
------
COOL DOWN:
-10 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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