30sec @ 50 % FTP
30sec @ 55 % FTP
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20sec @ 120 % FTP
30sec @ 60 % FTP
20sec @ 125 % FTP
30sec @ 60 % FTP
20sec @ 125 % FTP
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20sec @ 130 % FTP
30sec @ 60 % FTP
20sec @ 130 % FTP
30sec @ 60 % FTP
1min @ 50 % FTP
3min @ 85 % FTP
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3min @ 85 % FTP
1min @ 50 % FTP
15sec @ 185 % FTP
40sec @ 50 % FTP
15sec @ 185 % FTP
40sec @ 50 % FTP
15sec @ 185 % FTP
40sec @ 50 % FTP
15sec @ 185 % FTP
40sec @ 50 % FTP
15sec @ 185 % FTP
1min @ 50 % FTP
1min @ 55 % FTP
1min @ 60 % FTP
1min 30sec @ 100 % FTP
1min @ 50 % FTP
1min 30sec @ 105 % FTP
1min @ 50 % FTP
1min 30sec @ 110 % FTP
1min @ 50 % FTP
1min 30sec @ 105 % FTP
1min @ 50 % FTP
1min 30sec @ 100 % FTP
2min @ 50 % FTP
4min @ 85 % FTP
2min @ 50 % FTP
5x 1min @ 110 % FTP, 1min @ 90 % FTP
2min @ 50 % FTP
4min 35sec from 75 to 55 % FTP
View watts
Enter FTP
30sec @ 50 % FTP 30sec @ 55 % FTP 30sec @ 60 % FTP 30sec @ 65 % FTP 30sec @ 70 % FTP 30sec @ 75 % FTP 20sec @ 120 % FTP 30sec @ 60 % FTP 20sec @ 120 % FTP 30sec @ 60 % FTP 20sec @ 125 % FTP 30sec @ 60 % FTP 20sec @ 125 % FTP 30sec @ 60 % FTP 20sec @ 130 % FTP 30sec @ 60 % FTP 20sec @ 130 % FTP 30sec @ 60 % FTP 1min @ 50 % FTP 3min @ 85 % FTP 1min @ 50 % FTP 3min @ 85 % FTP 1min @ 50 % FTP 15sec @ 185 % FTP 40sec @ 50 % FTP 15sec @ 185 % FTP 40sec @ 50 % FTP 15sec @ 185 % FTP 40sec @ 50 % FTP 15sec @ 185 % FTP 40sec @ 50 % FTP 15sec @ 185 % FTP 1min @ 50 % FTP 1min @ 55 % FTP 1min @ 60 % FTP 1min 30sec @ 100 % FTP 1min @ 50 % FTP 1min 30sec @ 105 % FTP 1min @ 50 % FTP 1min 30sec @ 110 % FTP 1min @ 50 % FTP 1min 30sec @ 105 % FTP 1min @ 50 % FTP 1min 30sec @ 100 % FTP 2min @ 50 % FTP 4min @ 85 % FTP 2min @ 50 % FTP 5x 1min @ 110 % FTP, 1min @ 90 % FTP 2min @ 50 % FTP 4min 35sec from 75 to 55 % FTP Workout overview Duration: 1h
Stress points: 75
Zone distribution Z1: 20m
Z2: 10m
Z3: 10m
Z4: 8m
Z5: 10m
Z6: 3m
Author: J.Levison
This set has 50 separate stars to earn - will you claim a 'full house' on the 50 Shades of Power?! This session comprises a wide mix of elements inspired by our previous archive of weekly sessions - warm-up 'spikes' / sweetspot blocks / micro burst intervals / >FTP pyramid plus over/unders. Something for everyone... hopefully!
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