8min from 55 to 75% FTP3min @ 55rpm, 86% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 88% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 91% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 94% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 88% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 91% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 94% FTP2min @ 85rpm, 50% FTP3min @ 55rpm, 97% FTP4min free ride
Workout overview

Duration: 50m

Stress points: 53

Zone distribution

Z1: 16m

Z2: 6m

Z3: 13m

Z4: 15m

Z5: -

Z6: -

32%
12%
26%
30%
0%
0%

Focused low-cadence 3min intervals bracketing goal 90% FTP power. Build all while holding a good low cadence down in the 50s. Recovery with high cadence and still reasonable aerobic power. The power here shouldn't be a challenge... except for the cadence. If you can get comfortable generating your target race power with a firm cadence cap, it becomes a lot easier on race day when you can ride whatever cadence you choose. The cadence caps on the hard work are critical, so make sure not to cheat up and spin a bit faster to make it easier.

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