6min from 50 to 65 % FTP
1min @ 75 % FTP
1min @ 83 % FTP
1min @ 91 % FTP
1min @ 100 % FTP
2min @ 60 % FTP
1min @ 85 % FTP
30sec @ 110 % FTP
30sec @ 50 % FTP
1min @ 85 % FTP
30sec @ 119 % FTP
30sec @ 50 % FTP
1min @ 85 % FTP
30sec @ 125 % FTP
30sec @ 49 % FTP
1min @ 60 % FTP
1x 10sec @ 186 % FTP,110 % FTP
3min @ 50 % FTP
1x 10sec @ 186 % FTP,110 % FTP
3min @ 50 % FTP
1x 10sec @ 186 % FTP,110 % FTP
3min @ 50 % FTP
1x 10sec @ 186 % FTP,110 % FTP
3min @ 50 % FTP
1x 10sec @ 186 % FTP,110 % FTP
3min @ 50 % FTP
1x 10sec @ 186 % FTP,110 % FTP
3min @ 50 % FTP
5min from 63 to 54 % FTP
View watts
Enter FTP
6min from <span
data-value="50.449997" data-unit="relpow">50</span> to <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 1min @ <span
data-value="74.699998" data-unit="relpow">75</span>% FTP 1min @ <span
data-value="82.700002" data-unit="relpow">83</span>% FTP 1min @ <span
data-value="91.449994" data-unit="relpow">91</span>% FTP 1min @ <span
data-value="100.1" data-unit="relpow">100</span>% FTP 2min @ <span
data-value="59.600002" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="85.299999" data-unit="relpow">85</span>% FTP 30sec @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP 30sec @ <span
data-value="49.599999" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="85.299999" data-unit="relpow">85</span>% FTP 30sec @ <span
data-value="118.6" data-unit="relpow">119</span>% FTP 30sec @ <span
data-value="49.599999" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="85.299999" data-unit="relpow">85</span>% FTP 30sec @ <span
data-value="125.39999" data-unit="relpow">125</span>% FTP 30sec @ <span
data-value="49.450001" data-unit="relpow">49</span>% FTP 1min @ <span
data-value="60.100001" data-unit="relpow">60</span>% FTP 1x 10sec @ <span
data-value="186.44999" data-unit="relpow">186</span>% FTP,<br
/> 2min 50sec @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 1x 10sec @ <span
data-value="186.44999" data-unit="relpow">186</span>% FTP,<br
/> 2min 50sec @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 1x 10sec @ <span
data-value="186.44999" data-unit="relpow">186</span>% FTP,<br
/> 2min 50sec @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 1x 10sec @ <span
data-value="186.44999" data-unit="relpow">186</span>% FTP,<br
/> 2min 50sec @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 1x 10sec @ <span
data-value="186.44999" data-unit="relpow">186</span>% FTP,<br
/> 2min 50sec @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 1x 10sec @ <span
data-value="186.44999" data-unit="relpow">186</span>% FTP,<br
/> 2min 50sec @ <span
data-value="110.44999" data-unit="relpow">110</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min from <span
data-value="63.449997" data-unit="relpow">63</span> to <span
data-value="54.449999" data-unit="relpow">54</span>% FTP Workout overview Duration: 1h
Stress points: 80
Zone distribution Z1: 28m
Z2: 6m
Z3: 4m
Z4: 2m
Z5: 18m
Z6: 2m
Author: Mark Pearce (Intelligent Triathlon Training)
This is a workout to help develop VO2max and power at VO2max. After the 20min w/up there are 6 reps of 3min. Each includes 10s hard acceleration at the start. This can be performed in or out of the saddle. Then, settle into your race (TT, hoods or drops) position aim to complete the interval. If you need to come out of that position to complete the rep, do so - the idea is for a very hard workout!
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