3min @ 50 % FTP
2x 1min @ 75 % FTP,50 % FTP
2x 1min @ 90 % FTP,50 % FTP
3min @ 78 % FTP
1min @ 50 % FTP
4x 30sec @ 70rpm, 95 % FTP,50 % FTP
5min @ 80 % FTP
4x 30sec @ 70rpm, 100 % FTP,50 % FTP
5min @ 80 % FTP
4x 30sec @ 70rpm, 104 % FTP,50 % FTP
5min @ 50 % FTP
View watts
Enter FTP
3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 1min @ <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 1min @ <span
data-value="89.999998" data-unit="relpow">90</span>% FTP,<br
/> 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="77.999997" data-unit="relpow">78</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 4x 30sec @ 70rpm, <span
data-value="94.999999" data-unit="relpow">95</span>% FTP,<br
/> 1min 30sec @ 90rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="80.000001" data-unit="relpow">80</span>% FTP 4x 30sec @ 70rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 1min 30sec @ 90rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="80.000001" data-unit="relpow">80</span>% FTP 4x 30sec @ 70rpm, <span
data-value="104.45" data-unit="relpow">104</span>% FTP,<br
/> 1min 30sec @ 90rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP
Workout overview Duration: 54m
Stress points: 45
Zone distribution Z1: 31m
Z2: 2m
Z3: 15m
Z4: 6m
Z5: -
Z6: -
When we complete short steep climbs, the lower cadence results in high crank torque, which in turn recruits more of your fast twitch fibers. With this in mind, it's important that our training meets the demands of this movement. Today we are performing a range of short, lower cadence intervals at a range of high intensity.
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