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Adam Bowden - The Surge

6min from 50 to 80% FTP
1min @ 60% FTP
4x 30sec @ 120% FTP,
30sec @ 50% FTP
2min @ 60% FTP
7min @ 85% FTP
3min @ 105% FTP
2min @ 90% FTP
3min @ 50% FTP
7min @ 85% FTP
3min @ 105% FTP
2min @ 90% FTP
3min @ 50% FTP
7min @ 85% FTP
3min @ 105% FTP
2min @ 90% FTP
3min @ 50% FTP
5min @ 65% FTP
6min from 50 to 80% FTP1min @ 60% FTP4x 30sec @ 120% FTP,
30sec @ 50% FTP2min @ 60% FTP7min @ 85% FTP3min @ 105% FTP2min @ 90% FTP3min @ 50% FTP7min @ 85% FTP3min @ 105% FTP2min @ 90% FTP3min @ 50% FTP7min @ 85% FTP3min @ 105% FTP2min @ 90% FTP3min @ 50% FTP5min @ 65% FTP
Workout overview

Duration: 1h 3m

Stress points: 75

Zone distribution

Z1: 13m

Z2: 11m

Z3: 22m

Z4: 6m

Z5: 9m

Z6: 2m

21%
18%
35%
10%
14%
3%

Author: Rhys Jones (JinxSport.com)

This workout is aimed at responding to surges and then returning to race pace.

For the main set, find a comfortable cadence, focus on relaxed breathing with all of your power going through the pedals on the 'surge' - time to respond, chase that break... and then get back to strong pace after that >FTP effort!

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