10min from 25 to 75% FTP3x 1min @ 110rpm, 75% FTP,
1min @ 80rpm, 50% FTP
2min @ 80% FTP18x 20sec @ 90rpm, 120% FTP,
2min @ 90rpm, 80% FTP
10min from 75 to 25% FTP
Workout overview

Duration: 1h 10m

Stress points: 75

Zone distribution

Z1: 17m

Z2: 9m

Z3: 38m

Z4: -

Z5: -

Z6: 6m

24%
13%
54%
0%
0%
9%

Riding in the peloton requires plenty of speed and cadence changes, along with sustained output.It's important that you are ready for those changes, and doing this workout will help!
Warm-up for 10 minutes and then do 3 x 1 minute fast pedaling drills at >110rpm with 1 minute at 80rpm between each. Then begin a 40minute block at tempo pace, 80% of FTP, and do a "burst" for 15 seconds every two minutes. Each burst is at 120% of FTP, and return to previous pace of 80% of FTP after each. Cool down.

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