7min from 50 to 75 % FTP
2min @ 50 % FTP
3x 30sec @ 120 % FTP,50 % FTP
2min @ 65 % FTP
3x 30sec @ 110 % FTP,81 % FTP
2min @ 60 % FTP
3x 1min @ 105 % FTP,85 % FTP
2min @ 60 % FTP
3x 30sec @ 110 % FTP,81 % FTP
6min from 70 to 45 % FTP
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Enter FTP
7min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3x 30sec @ <span
data-value="120.45" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="64.999998" data-unit="relpow">65</span>% FTP 3x 30sec @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP,<br
/> 3min 30sec @ <span
data-value="81.449997" data-unit="relpow">81</span>% FTP 2min @ <span
data-value="60.000002" data-unit="relpow">60</span>% FTP 3x 1min @ <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 3min @ <span
data-value="85.000002" data-unit="relpow">85</span>% FTP 2min @ <span
data-value="60.000002" data-unit="relpow">60</span>% FTP 3x 30sec @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP,<br
/> 3min 30sec @ <span
data-value="81.449997" data-unit="relpow">81</span>% FTP 6min from <span
data-value="70.449996" data-unit="relpow">70</span> to <span
data-value="45.449999" data-unit="relpow">45</span>% FTP Workout overview Duration: 1h
Stress points: 66
Zone distribution Z1: 10m
Z2: 13m
Z3: 30m
Z4: -
Z5: 6m
Z6: 2m
Author: Espresso Performance Coaching
This workout is based around three blocks of 12 minutes at approx. IM 70.3 pace, but includes intervals up above threshold, simulating riding in the real world where you'll lift your effort for hills, headwind or overtaking other riders.
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