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John Levison - Russian Steps

6min from 50 to 75% FTP
2min @ 50% FTP
5min @ 100% FTP
3min @ 50% FTP
15sec @ 115% FTP
45sec @ 65% FTP
30sec @ 115% FTP
30sec @ 65% FTP
45sec @ 115% FTP
15sec @ 65% FTP
1min @ 115% FTP
1min @ 65% FTP
45sec @ 115% FTP
15sec @ 65% FTP
30sec @ 115% FTP
30sec @ 65% FTP
15sec @ 115% FTP
45sec @ 65% FTP
3min @ 50% FTP
15sec @ 115% FTP
45sec @ 65% FTP
30sec @ 115% FTP
30sec @ 65% FTP
45sec @ 115% FTP
15sec @ 65% FTP
1min @ 115% FTP
1min @ 65% FTP
45sec @ 115% FTP
15sec @ 65% FTP
30sec @ 115% FTP
30sec @ 65% FTP
15sec @ 115% FTP
45sec @ 65% FTP
3min @ 50% FTP
15sec @ 115% FTP
45sec @ 65% FTP
30sec @ 115% FTP
30sec @ 65% FTP
45sec @ 115% FTP
15sec @ 65% FTP
1min @ 115% FTP
1min @ 65% FTP
45sec @ 115% FTP
15sec @ 65% FTP
30sec @ 115% FTP
30sec @ 65% FTP
15sec @ 115% FTP
45sec @ 65% FTP
3min @ 50% FTP
5min @ 100% FTP
6min from 65 to 45% FTP
6min from 50 to 75% FTP2min @ 50% FTP5min @ 100% FTP3min @ 50% FTP15sec @ 115% FTP45sec @ 65% FTP30sec @ 115% FTP30sec @ 65% FTP45sec @ 115% FTP15sec @ 65% FTP1min @ 115% FTP1min @ 65% FTP45sec @ 115% FTP15sec @ 65% FTP30sec @ 115% FTP30sec @ 65% FTP15sec @ 115% FTP45sec @ 65% FTP3min @ 50% FTP15sec @ 115% FTP45sec @ 65% FTP30sec @ 115% FTP30sec @ 65% FTP45sec @ 115% FTP15sec @ 65% FTP1min @ 115% FTP1min @ 65% FTP45sec @ 115% FTP15sec @ 65% FTP30sec @ 115% FTP30sec @ 65% FTP15sec @ 115% FTP45sec @ 65% FTP3min @ 50% FTP15sec @ 115% FTP45sec @ 65% FTP30sec @ 115% FTP30sec @ 65% FTP45sec @ 115% FTP15sec @ 65% FTP1min @ 115% FTP1min @ 65% FTP45sec @ 115% FTP15sec @ 65% FTP30sec @ 115% FTP30sec @ 65% FTP15sec @ 115% FTP45sec @ 65% FTP3min @ 50% FTP5min @ 100% FTP6min from 65 to 45% FTP
Workout overview

Duration: 1h

Stress points: 73

Zone distribution

Z1: 21m

Z2: 17m

Z3: -

Z4: 10m

Z5: 12m

Z6: -

34%
29%
0%
17%
20%
0%

Author: John Levison

A classic Russian Steps interval session, that starts with a gentle 8 minute warm up before a block of 5 minutes at FTP. A short rest and then 3 x sets of sharp intervals at 115% FTP, as the efforts get longer, the rests get shorter. The workout then finishes with another 5 minute block at FTP before a gentle cool down. This workout will be challenging with lots of short efforts above threshold.

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