7min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="70.000005" data-unit="relpow">70</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 4x 15sec @ <span
data-value="140.44999" data-unit="relpow">140</span>% FTP,<br
/> 45sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 2min @ <span
data-value="100.44999" data-unit="relpow">100</span>% FTP 1min @ <span
data-value="115" data-unit="relpow">115</span>% FTP 2min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 3min @ <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 2min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1min @ <span
data-value="115" data-unit="relpow">115</span>% FTP 2min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 3min @ <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 2min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1min @ <span
data-value="115" data-unit="relpow">115</span>% FTP 2min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 3min @ <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 8min from <span
data-value="69.999999" data-unit="relpow">70</span> to <span
data-value="40.000004" data-unit="relpow">40</span>% FTP Workout overview Duration: 1h10m
Stress points: 81
Zone distribution Z1: 30m
Z2: 6m
Z3: 18m
Z4: 12m
Z5: 3m
Z6: 1m
Author: Paul Shanley
A 15 minute warm up including 4 x 15 second sprints and then the main set starts. This is a series of 3 x 11 minute pyramids just below, at and just over your ftp. Focus on keeping at your preferred race cadence throughout the session.
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