4min from 50 to 70 % FTP
3x 15sec @ 115 % FTP,50 % FTP
1min @ 55 % FTP
3x 15sec @ 120 % FTP,50 % FTP
1min @ 55 % FTP
3x 15sec @ 125 % FTP,50 % FTP
1min @ 55 % FTP
5min @ 88 % FTP
2min @ 50 % FTP
5min @ 88 % FTP
2min @ 50 % FTP
5min @ 88 % FTP
2min @ 50 % FTP
6x 30sec @ 105 % FTP,70 % FTP
3min @ 50 % FTP
6x 30sec @ 105 % FTP,70 % FTP
3min @ 50 % FTP
6x 30sec @ 105 % FTP,70 % FTP
5min 15sec from 70 to 40 % FTP
View watts
Enter FTP
4min from <span
data-value="50.449991" data-unit="relpow">50</span> to <span
data-value="70.449996" data-unit="relpow">70</span>% FTP 3x 15sec @ <span
data-value="115.44999" data-unit="relpow">115</span>% FTP,<br
/> 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="55.449998" data-unit="relpow">55</span>% FTP 3x 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 1min @ <span
data-value="55.449998" data-unit="relpow">55</span>% FTP 3x 15sec @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP,<br
/> 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="55.449998" data-unit="relpow">55</span>% FTP 5min @ <span
data-value="88.449997" data-unit="relpow">88</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="88.449997" data-unit="relpow">88</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="88.449997" data-unit="relpow">88</span>% FTP 2min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 6x 30sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ <span
data-value="70.449996" data-unit="relpow">70</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 6x 30sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ <span
data-value="70.449996" data-unit="relpow">70</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 6x 30sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ <span
data-value="70.449996" data-unit="relpow">70</span>% FTP 5min 15sec from <span
data-value="70.449996" data-unit="relpow">70</span> to <span
data-value="40.450001" data-unit="relpow">40</span>% FTP Workout overview Duration: 1h 4m
Stress points: 67
Zone distribution Z1: 25m
Z2: 13m
Z3: 15m
Z4: -
Z5: 10m
Z6: 2m
Author: John Levison
After a warm-up including some progressive, short 'spikes' to ensure the legs are primed, we start with three, 5-minutes sweetspot efforts (approx 70.3 pace, or just above). Then, it's three sets of short, just above FTP effort intervals with short (partial) recovery.
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