10sec @ 50 % FTP
8min @ 50rpm, from 45 to 60 % FTP
10sec @ 110 % FTP
20sec @ 50 % FTP
10sec @ 120 % FTP
20sec @ 50 % FTP
10sec @ 130 % FTP
20sec @ 50 % FTP
10sec @ 140 % FTP
20sec @ 50 % FTP
10sec @ 150 % FTP
40sec @ 50 % FTP
10min @ 55rpm, 75 % FTP
10min @ 60rpm, 85 % FTP
10min @ 65rpm, 95 % FTP
10x 40sec @ 120 % FTP,50 % FTP
9min from 65 to 50 % FTP
View watts
Enter FTP
10sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 8min @ 50rpm, from <span
data-value="45.449999" data-unit="relpow">45</span> to <span
data-value="60.45" data-unit="relpow">60</span>% FTP 10sec @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP 20sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 10sec @ <span
data-value="120.45" data-unit="relpow">120</span>% FTP 20sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 10sec @ <span
data-value="130.45" data-unit="relpow">130</span>% FTP 20sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 10sec @ <span
data-value="140.44999" data-unit="relpow">140</span>% FTP 20sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 10sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP 40sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 10min @ 55rpm, <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 10min @ 60rpm, <span
data-value="85.449994" data-unit="relpow">85</span>% FTP 10min @ 65rpm, <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 10x 40sec @ <span
data-value="120.45" data-unit="relpow">120</span>% FTP,<br
/> 20sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 9min from <span
data-value="65.449995" data-unit="relpow">65</span> to <span
data-value="50.449997" data-unit="relpow">50</span>% FTP Workout overview Duration: 1h
Stress points: 71
Zone distribution Z1: 19m
Z2: 14m
Z3: 10m
Z4: 10m
Z5: -
Z6: 7m
Author: Natarsha Tremayne
After a steady warm up, 5 short, 10-second efforts to wake the legs up for the work ahead. It's then three, progressive 10-minute blocks of increasing effort. The power is not extreme - but keep the cadence low as described to build strength. And then...on the final set we STOMP THE PEDALS for ten, 40-second 'max' efforts with 20 seconds recovery!!
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