3min 30sec from 40 to 55 % FTP
4x 15sec @ 110 % FTP,50 % FTP
2min 30sec from 50 to 65 % FTP
4x 15sec @ 120 % FTP,50 % FTP
2min 30sec from 60 to 75 % FTP
4x 15sec @ 130 % FTP,50 % FTP
1min @ 60 % FTP
1min @ 70 % FTP
1min @ 80 % FTP
8x 30sec @ 150 % FTP,50 % FTP
3min 30sec @ 50 % FTP
8x 20sec @ 175 % FTP,50 % FTP
3min 30sec @ 50 % FTP
8x 10sec @ 200 % FTP,50 % FTP
3min 30sec @ 50 % FTP
5min 40sec from 75 to 40 % FTP
View watts
Enter FTP
3min 30sec from <span
data-value="40.450001" data-unit="relpow">40</span> to <span
data-value="55.449998" data-unit="relpow">55</span>% FTP 4x 15sec @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP,<br
/> 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2min 30sec from <span
data-value="50.449997" data-unit="relpow">50</span> to <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 4x 15sec @ <span
data-value="120.45" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2min 30sec from <span
data-value="60.45" data-unit="relpow">60</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 4x 15sec @ <span
data-value="130.45" data-unit="relpow">130</span>% FTP,<br
/> 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="60.45" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="70.449996" data-unit="relpow">70</span>% FTP 1min @ <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 8x 30sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP,<br
/> 50sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3min 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 8x 20sec @ <span
data-value="175.44999" data-unit="relpow">175</span>% FTP,<br
/> 40sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3min 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 8x 10sec @ <span
data-value="200.44999" data-unit="relpow">200</span>% FTP,<br
/> 25sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3min 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min 40sec from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="40.450001" data-unit="relpow">40</span>% FTP Workout overview Duration: 1h
Stress points: 74
Zone distribution Z1: 40m
Z2: 8m
Z3: 1m
Z4: -
Z5: 1m
Z6: 10m
Author: John Levison
An extended, progressive warm-up includes a series of short/sharp 'spikes' is designed to get you fully warmed-up and promed for three sets of micro burst intervals. Each set contains eight reps, which decline in length (30 secs / 20 sec/ 10 sec), but increase in power! Recovery properly with an easy spin between sets.
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