12min from 50 to 75 % FTP
6x 1min @ 110 % FTP,50 % FTP
2min @ 50 % FTP
2x 4min @ 90 % FTP,50 % FTP
1min @ 50 % FTP
1min @ 55 % FTP
1min @ 60 % FTP
1min @ 65 % FTP
1min @ 70 % FTP
1min @ 65 % FTP
1min @ 60 % FTP
1min @ 55 % FTP
1min @ 50 % FTP
2x 3min @ 110 % FTP,50 % FTP
5min @ 75 % FTP
2min @ 50 % FTP
30sec @ 75 % FTP
1min 30sec @ 90 % FTP
2min @ 110 % FTP
1min 30sec @ 90 % FTP
30sec @ 75 % FTP
5min @ 50 % FTP
4x 40sec @ 120 % FTP,50 % FTP
3min @ 60 % FTP
2min @ 50 % FTP
1min @ 40 % FTP
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Enter FTP
12min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 6x 1min @ <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 4min @ <span
data-value="89.999998" data-unit="relpow">90</span>% FTP,<br
/> 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="55.000001" data-unit="relpow">55</span>% FTP 1min @ <span
data-value="60.000002" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="64.999998" data-unit="relpow">65</span>% FTP 1min @ <span
data-value="69.999999" data-unit="relpow">70</span>% FTP 1min @ <span
data-value="64.999998" data-unit="relpow">65</span>% FTP 1min @ <span
data-value="60.000002" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="55.000001" data-unit="relpow">55</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 3min @ <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="75" data-unit="relpow">75</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="75" data-unit="relpow">75</span>% FTP 1min 30sec @ <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 2min @ <span
data-value="110" data-unit="relpow">110</span>% FTP 1min 30sec @ <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 30sec @ <span
data-value="75" data-unit="relpow">75</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 4x 40sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 20sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="60.45" data-unit="relpow">60</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="40.450001" data-unit="relpow">40</span>% FTP Workout overview Duration: 1h 18m
Stress points: 89
Zone distribution Z1: 29m
Z2: 21m
Z3: 11m
Z4: -
Z5: 14m
Z6: 3m
Author: Lucy Gossage
A Christmas special, this workout has twelve separate components - some easy, some medium and some very hard. Perfect for working up an appetite for Christmas leftovers.
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