4min 4sec from 24 to 74% FTP3min 42sec @ 81% FTP3min 16sec @ 81% FTP3min 16sec @ 95% FTP4min 4sec @ 109% FTP30sec @ 65% FTP30sec @ 81% FTP30sec @ 95% FTP33sec @ 109% FTP35sec @ 125% FTP5x 20sec @ 75% FTP,
10sec @ 50% FTP
4min 15sec @ 95% FTP3min 46sec @ 109% FTP3min 22sec @ 95% FTP3min 43sec @ 81% FTP2min 57sec @ 109% FTP3min 34sec from 75 to 25% FTP
Workout overview

Duration: 45m 7s

Stress points: 65

Zone distribution

Z1: 6m

Z2: 4m

Z3: 11m

Z4: 11m

Z5: 11m

Z6: 1m

14%
10%
25%
25%
25%
1%

Author: K.Parnell Chili Tri MAF

This workout has an accompanying play list so you can workout to music and synchronise your efforts to the choruses and BPM. The workout includes hills climbs in and out of the saddles, sprints, tabata and hip strengtheners. The 45 minute length makes it ideal for a cheeky lunchtime session or when you dont have much time to train and need good return on investment and variety
Track 1 Warm up
Track 2 sprints in the saddle on the chorus (sprints @ 120RPM)
Track 3 Jumps on the chorus (4 slow pedal stroks up and 4 slow seated)
Track 4 Seated hill climb
Track 5 Standing hill climb (seated if preferred)
Track 6 Builds every 30 seconds
Track 7 Tabata - 20 secs sprint, 10 sec free wheel (sprints @ 120RPM)
Track 8 Pedal out of the saddle on the chorus
Track 9 Seated hill climb
Track 10 Pedal out of the saddle on the chorus
Track 11 Sprint on the chorus (Sprints @ 110RPM)
Track 12 Standing hill climb 9or seated if preffered)
Track 13 Warm down.
.

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