5min from 40 to 75 % FTP
20sec @ 110 % FTP
30sec @ 50 % FTP
20sec @ 115 % FTP
30sec @ 50 % FTP
20sec @ 120 % FTP
20sec @ 50 % FTP
20sec @ 125 % FTP
30sec @ 50 % FTP
3x 4min @ 90 % FTP,50 % FTP
4x 30sec @ 150 % FTP,50 % FTP
2min @ 75 % FTP
1min 30sec @ 85 % FTP
1min @ 95 % FTP
30sec @ 105 % FTP
2min @ 50 % FTP
4x 15sec @ 180 % FTP,40 % FTP
25sec @ 50 % FTP
2min @ 75 % FTP
1min 30sec @ 85 % FTP
1min @ 95 % FTP
30sec @ 105 % FTP
2min @ 50 % FTP
4x 15sec @ 180 % FTP,40 % FTP
25sec @ 50 % FTP
5min from 75 to 40 % FTP
View watts
Enter FTP
5min from <span
data-value="40.450001" data-unit="relpow">40</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 20sec @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 20sec @ <span
data-value="115.44999" data-unit="relpow">115</span>% FTP 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 20sec @ <span
data-value="120.45" data-unit="relpow">120</span>% FTP 20sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 20sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3x 4min @ <span
data-value="90.449995" data-unit="relpow">90</span>% FTP,<br
/> 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4x 30sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP,<br
/> 1min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 1min 30sec @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 1min @ <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 30sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4x 15sec @ <span
data-value="180.45" data-unit="relpow">180</span>% FTP,<br
/> 45sec @ <span
data-value="40.450001" data-unit="relpow">40</span>% FTP 25sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 1min 30sec @ <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 1min @ <span
data-value="94.999999" data-unit="relpow">95</span>% FTP 30sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4x 15sec @ <span
data-value="180.45" data-unit="relpow">180</span>% FTP,<br
/> 45sec @ <span
data-value="40.450001" data-unit="relpow">40</span>% FTP 25sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="40.450001" data-unit="relpow">40</span>% FTP Workout overview Duration: 1h
Stress points: 69
Zone distribution Z1: 28m
Z2: 8m
Z3: 3m
Z4: 14m
Z5: 2m
Z6: 5m
Author: John Levison
As triathletes we typically aren't the best at anything significantly above threshold / FTP effort. Steady-state is our game!
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