3min @ 50% FTP1min @ 85rpm, 60% FTP1min @ 90rpm, 65% FTP1min @ 95rpm, 81% FTP1min @ 95rpm, 109% FTP2min @ 50% FTP4min @ 95rpm, 90% FTP3min @ 50% FTP4min @ 90rpm, 84% FTP15sec @ 110rpm, 175% FTP4min @ 90rpm, 84% FTP20sec @ 110rpm, 170% FTP4min @ 90rpm, 84% FTP30sec @ 105rpm, 150% FTP5min @ 50% FTP4min @ 90rpm, 84% FTP15sec @ 110rpm, 175% FTP4min @ 90rpm, 84% FTP20sec @ 110rpm, 170% FTP4min @ 90rpm, 84% FTP30sec @ 105rpm, 150% FTP5min @ 50% FTP
Workout overview

Duration: 52m 10s

Stress points: 63

Zone distribution

Z1: 18m

Z2: 2m

Z3: 25m

Z4: 4m

Z5: 1m

Z6: 2m

35%
4%
48%
8%
2%
4%

Steady endurance work trains your body to utilize oxygen to metabolise fat as its fuel source.

By incorporating sprint efforts into a steady state effort, you will recruit additional muscle fibres and extend their ability to work aerobically.

The sprint efforts increase in duration from 15sec, to 20sec and 30sec.

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