Workouts» Team Sonic Triathlete» Conditioning Above Ftp »

Conditioning wk5 above FTP

10min from 25 to 75% FTP
5min free ride
5x 30sec @ 110rpm, 120% FTP,
30sec @ 65rpm, 50% FTP
3min @ 85rpm, 81% FTP
2min @ 95% FTP
1min @ 109% FTP
2min @ 65% FTP
3min @ 81% FTP
2min @ 95% FTP
1min @ 109% FTP
2min @ 65% FTP
3min @ 81% FTP
2min @ 95% FTP
1min @ 109% FTP
2min @ 65% FTP
3min @ 81% FTP
2min @ 95% FTP
1min @ 109% FTP
2min @ 65% FTP
3min @ 81% FTP
2min @ 95% FTP
1min @ 109% FTP
2min @ 85rpm, 65% FTP
3min @ 90rpm, 81% FTP
3min @ 80rpm, 70% FTP
4min from 72 to 25% FTP
10min from 25 to 75% FTP5min free ride5x 30sec @ 110rpm, 120% FTP,
30sec @ 65rpm, 50% FTP3min @ 85rpm, 81% FTP2min @ 95% FTP1min @ 109% FTP2min @ 65% FTP3min @ 81% FTP2min @ 95% FTP1min @ 109% FTP2min @ 65% FTP3min @ 81% FTP2min @ 95% FTP1min @ 109% FTP2min @ 65% FTP3min @ 81% FTP2min @ 95% FTP1min @ 109% FTP2min @ 65% FTP3min @ 81% FTP2min @ 95% FTP1min @ 109% FTP2min @ 85rpm, 65% FTP3min @ 90rpm, 81% FTP3min @ 80rpm, 70% FTP4min from 72 to 25% FTP
Workout overview

Duration: 1h 10m

Stress points: 80

Zone distribution

Z1: 12m

Z2: 17m

Z3: 23m

Z4: 10m

Z5: 5m

Z6: 3m

18%
25%
33%
14%
7%
4%

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

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