8min from 50 to 75 % FTP
1min @ 50 % FTP
2x 20sec @ 100 % FTP,50 % FTP
2min @ 50 % FTP
7x 1min @ 113 % FTP,50 % FTP
3min 30sec @ 50 % FTP
10x 40sec @ 118 % FTP,50 % FTP
3min 30sec @ 50 % FTP
13x 30sec @ 123 % FTP,50 % FTP
10min 25sec from 50 to 25 % FTP
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Enter FTP
8min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 20sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 20sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 7x 1min @ <span
data-value="113.44999" data-unit="relpow">113</span>% FTP,<br
/> 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3min 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 10x 40sec @ <span
data-value="118.45" data-unit="relpow">118</span>% FTP,<br
/> 20sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3min 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 13x 30sec @ <span
data-value="123.44999" data-unit="relpow">123</span>% FTP,<br
/> 15sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 10min 25sec from <span
data-value="50.449997" data-unit="relpow">50</span> to <span
data-value="25.45" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h
Stress points: 74
Zone distribution Z1: 34m
Z2: 5m
Z3: -
Z4: 1m
Z5: 7m
Z6: 13m
Author: Espresso Performance Coaching
This workout is a variation on the classic Tabata / Ronnestad style short interval workout. After a warm up, we'll complete three blocks of approximately ten minutes with a work to rest ratio of 2:1. As we progress, the intervals get shorter but the power target moves up through your VO2max range. This way, you'll accumulate a good amount of time at this intensity without your lactate levels going through the roof.
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