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Lucy Gossage's New Year Set

4min from 40 to 70% FTP
3x 15sec @ 110% FTP,
30sec @ 50% FTP
3x 15sec @ 120% FTP,
30sec @ 50% FTP
3x 15sec @ 130% FTP,
30sec @ 50% FTP
1min @ 50% FTP
3x 1min @ 90% FTP,
1min @ 50% FTP
4min 30sec @ 85% FTP
3min 30sec @ 95% FTP
1min 30sec @ 110% FTP
30sec @ 120% FTP
4min from 65 to 50% FTP
4min 30sec @ 85% FTP
3min 30sec @ 95% FTP
1min 30sec @ 110% FTP
30sec @ 120% FTP
4min from 65 to 50% FTP
4min 30sec @ 85% FTP
3min 30sec @ 95% FTP
1min 30sec @ 110% FTP
30sec @ 120% FTP
4min 15sec from 65 to 50% FTP
4min from 40 to 70% FTP3x 15sec @ 110% FTP,
30sec @ 50% FTP3x 15sec @ 120% FTP,
30sec @ 50% FTP3x 15sec @ 130% FTP,
30sec @ 50% FTP1min @ 50% FTP3x 1min @ 90% FTP,
1min @ 50% FTP4min 30sec @ 85% FTP3min 30sec @ 95% FTP1min 30sec @ 110% FTP30sec @ 120% FTP4min from 65 to 50% FTP4min 30sec @ 85% FTP3min 30sec @ 95% FTP1min 30sec @ 110% FTP30sec @ 120% FTP4min from 65 to 50% FTP4min 30sec @ 85% FTP3min 30sec @ 95% FTP1min 30sec @ 110% FTP30sec @ 120% FTP4min 15sec from 65 to 50% FTP
Workout overview

Duration: 1h

Stress points: 73

Zone distribution

Z1: 19m

Z2: 6m

Z3: 14m

Z4: 14m

Z5: 5m

Z6: 3m

32%
10%
23%
23%
9%
5%

Author: Lucy Gossage

HAPPY NEW YEAR! This session has been set by 13x iron-distance champion, Lucy Gossage to kick off the 2019 TRI247 Workout Series.
There's a theme of "three's" running through the session. After a short, progressive warm-up you'll complete:
a) Three sets (of three!), short > FTP bursts to ensure that the legs are nicely warmed up.
b) A short sub-set of three, one-minute efforts, before a mainset of
c) Three, 10-minute blocks starting comfortbly, but then stepping up in effort to and then beyond threshold.

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