3min @ 85rpm, from 45 to 60 % FTP
1min @ 90rpm, 60 % FTP
1min @ 95rpm, 65 % FTP
1min @ 100rpm, 81 % FTP
1min @ 105rpm, 109 % FTP
2min @ 85rpm, 50 % FTP
4min @ 90rpm, 95 % FTP
3min @ 85rpm, 50 % FTP
20min @ 90rpm, from 85 to 91 % FTP
2min @ 85rpm, 50 % FTP
5x 1min @ 100rpm, 100 % FTP,50 % FTP
2min @ 85rpm, from 50 to 40 % FTP
View watts
Enter FTP
3min @ 85rpm, from <span
data-value="44.999996" data-unit="relpow">45</span> to <span
data-value="60.000002" data-unit="relpow">60</span>% FTP 1min @ 90rpm, <span
data-value="60.000002" data-unit="relpow">60</span>% FTP 1min @ 95rpm, <span
data-value="64.999998" data-unit="relpow">65</span>% FTP 1min @ 100rpm, <span
data-value="81" data-unit="relpow">81</span>% FTP 1min @ 105rpm, <span
data-value="109.44999" data-unit="relpow">109</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 4min @ 90rpm, <span
data-value="94.999999" data-unit="relpow">95</span>% FTP 3min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 20min @ 90rpm, from <span
data-value="85.449994" data-unit="relpow">85</span> to <span
data-value="91.449988" data-unit="relpow">91</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 5x 1min @ 100rpm, <span
data-value="100.44999" data-unit="relpow">100</span>% FTP,<br
/> 2min @ 85rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2min @ 85rpm, from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="40" data-unit="relpow">40</span>% FTP Workout overview Duration: 55m
Stress points: 60
Zone distribution Z1: 22m
Z2: 2m
Z3: 16m
Z4: 14m
Z5: 1m
Z6: -
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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