Workout overview
Duration: 1h 10m
Stress points: 80
Zone distribution
Z1: 12m
Z2: 17m
Z3: 23m
Z4: 10m
Z5: 5m
Z6: 3m
Author: C.Hui
this is for conditioning work on rise up the FTP
10mins warm up,
5x30s L 30s R single leg drill to practice full circle stroke,
5x30s 110rpm 30s easy,
6 set of:
3mins steady 80% at 85rpm,
2mins steady+ at 80rpm,
1min above FTP hard effort at 75rpm,
2mins easy,
3mins spinning 90rpm,
3mins spinning 80rpm,
3mins spinning 70rpm as cool down