12min @ 85rpm, from 40 to 75 % FTP
1min @ 63rpm, 68 % FTP
2min @ 63rpm, 78 % FTP
3min @ 63rpm, 88 % FTP
4min @ 63rpm, 105 % FTP
2min @ 85rpm, 55 % FTP
1min @ 63rpm, 68 % FTP
2min @ 63rpm, 78 % FTP
3min @ 63rpm, 88 % FTP
4min @ 63rpm, 105 % FTP
2min @ 85rpm, 55 % FTP
1min @ 63rpm, 68 % FTP
2min @ 63rpm, 78 % FTP
3min @ 63rpm, 88 % FTP
4min @ 63rpm, 105 % FTP
2min @ 85rpm, 55 % FTP
12min @ 85rpm, from 75 to 45 % FTP
View watts
Enter FTP
12min @ 85rpm, from <span
data-value="40.450001" data-unit="relpow">40</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 1min @ 63rpm, <span
data-value="68.449998" data-unit="relpow">68</span>% FTP 2min @ 63rpm, <span
data-value="78.449994" data-unit="relpow">78</span>% FTP 3min @ 63rpm, <span
data-value="88.449997" data-unit="relpow">88</span>% FTP 4min @ 63rpm, <span
data-value="105.45" data-unit="relpow">105</span>% FTP 2min @ 85rpm, <span
data-value="55.449998" data-unit="relpow">55</span>% FTP 1min @ 63rpm, <span
data-value="68.449998" data-unit="relpow">68</span>% FTP 2min @ 63rpm, <span
data-value="78.449994" data-unit="relpow">78</span>% FTP 3min @ 63rpm, <span
data-value="88.449997" data-unit="relpow">88</span>% FTP 4min @ 63rpm, <span
data-value="105.45" data-unit="relpow">105</span>% FTP 2min @ 85rpm, <span
data-value="55.449998" data-unit="relpow">55</span>% FTP 1min @ 63rpm, <span
data-value="68.449998" data-unit="relpow">68</span>% FTP 2min @ 63rpm, <span
data-value="78.449994" data-unit="relpow">78</span>% FTP 3min @ 63rpm, <span
data-value="88.449997" data-unit="relpow">88</span>% FTP 4min @ 63rpm, <span
data-value="105.45" data-unit="relpow">105</span>% FTP 2min @ 85rpm, <span
data-value="55.449998" data-unit="relpow">55</span>% FTP 12min @ 85rpm, from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="45.449999" data-unit="relpow">45</span>% FTP Workout overview Duration: 1h
Stress points: 67
Zone distribution Z1: 19m
Z2: 14m
Z3: 15m
Z4: -
Z5: 12m
Z6: -
Author: Louise Minchin
This workout consists of a long, easy spin to warm up followed by 3 sets of ascending big gear intervals. The intervals get longer and harder, peaking at 4 minutes at 105% of FTP. Focus on the suggested cadence to keep these challenging and to build leg strength.The workout finishes with another easy spin to cool down. This is a session focussed on building strength rather than hitting big wattages - so follow the cadence prescribed
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