3min @ 85rpm, from 45 to 60% FTP1min @ 90rpm, 60% FTP1min @ 95rpm, 65% FTP1min @ 100rpm, 81% FTP1min @ 105rpm, 109% FTP2min @ 85rpm, 50% FTP4min @ 90rpm, 95% FTP3min @ 85rpm, 50% FTP20min @ 90rpm, from 85 to 91% FTP2min @ 85rpm, 50% FTP5x 1min @ 100rpm, 100% FTP,
2min @ 85rpm, 50% FTP
2min @ 85rpm, from 50 to 40% FTP
Workout overview

Duration: 55m

Stress points: 60

Zone distribution

Z1: 22m

Z2: 2m

Z3: 16m

Z4: 14m

Z5: 1m

Z6: -

40%
4%
29%
25%
2%
0%

Cycling is about becoming comfortable at being uncomfortable. This type of effort is exactly that! The initial power will not hurt the legs but as the effort goes on and you start using up the substrate (fuel) in your body, it's amazing how quickly a relatively easy effort can turn quite nasty on you. A 20min effort is the main set, then once the legs are carrying some fatigue, we'll move onto 5 x 1min bang on FTP.

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