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Debbie's Killer Sandwich

6min from 50 to 70% FTP
2min @ 55% FTP
3x 25sec @ 75% FTP,
30sec @ 85% FTP
3min @ 60% FTP
5x 1min @ 120% FTP,
1min @ 50% FTP
3min @ 60% FTP
5x 2min @ 93% FTP,
1min @ 105% FTP
3min @ 60% FTP
5x 1min @ 120% FTP,
1min @ 50% FTP
5min 15sec from 60 to 40% FTP
Workout overview

Duration: 1h

Stress points: 77

Zone distribution

Z1: 20m

Z2: 14m

Z3: 2m

Z4: 10m

Z5: 5m

Z6: 10m

33%
23%
3%
17%
8%
17%

Author: Debbie Coyle

This set has been compiled by GB Age-Group athlete and coach, Debbie Coyle.

The 3-part main set comprises a sandwich, where the 'bread' features 5 'Killer Minutes' - one minute VO2 Max effort, 1min recovery.

The 'filling' of the sandwich is a 15-minute block of over/unders, based around your FTP level. Enjoy!

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