5min @ 50% FTP
30sec @ 55% FTP
30sec @ 60% FTP
30sec @ 65% FTP
30sec @ 70% FTP
30sec @ 75% FTP
30sec @ 80% FTP
30sec @ 85% FTP
30sec @ 90% FTP
30sec @ 95% FTP
30sec @ 100% FTP
5x 15sec @ 175% FTP,
45sec @ 55% FTP
2min 30sec @ 50% FTP
5min @ 100% FTP
2min 30sec @ 80% FTP
4min @ 100% FTP
2min @ 80% FTP
3min @ 100% FTP
1min 30sec @ 80% FTP
2min @ 100% FTP
1min @ 80% FTP
1min @ 100% FTP
2min 30sec @ 50% FTP
5x 1min @ 130% FTP,
1min @ 50% FTP
3min @ 50% FTP
5min @ 100% FTP
5min @ 50% FTP
Workout overview
Duration: 1h 5m
Stress points: 88
Zone distribution
Z1: 27m
Z2: 2m
Z3: 8m
Z4: 22m
Z5: -
Z6: 6m
Author: Harry Wiltshire
Plenty of steady efforts around your ftp but with some short, hard sprint intervals thrown into the mix to keep things interesting.
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