5min 30sec from 45 to 80 % FTP
5x 20sec @ 120 % FTP,50 % FTP
50sec @ 50 % FTP
15sec @ 105 % FTP
4min @ 88 % FTP
15sec @ 105 % FTP
2min @ 65 % FTP
15sec @ 105 % FTP
4min @ 88 % FTP
15sec @ 105 % FTP
2min @ 65 % FTP
15sec @ 105 % FTP
4min @ 88 % FTP
15sec @ 105 % FTP
2min @ 65 % FTP
15sec @ 105 % FTP
4min @ 88 % FTP
15sec @ 105 % FTP
2min @ 65 % FTP
15sec @ 105 % FTP
4min @ 88 % FTP
15sec @ 105 % FTP
2min @ 65 % FTP
15sec @ 105 % FTP
4min @ 88 % FTP
15sec @ 105 % FTP
2min @ 65 % FTP
15sec @ 105 % FTP
4min @ 88 % FTP
15sec @ 105 % FTP
2min @ 65 % FTP
4min from 75 to 40 % FTP
View watts
Enter FTP
5min 30sec from <span
data-value="45.449999" data-unit="relpow">45</span> to <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 5x 20sec @ <span
data-value="120.45" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 50sec @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 15sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP 4min @ <span
data-value="88.449997" data-unit="relpow">88</span>% FTP 15sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 15sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP 4min @ <span
data-value="88.449997" data-unit="relpow">88</span>% FTP 15sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 15sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP 4min @ <span
data-value="88.449997" data-unit="relpow">88</span>% FTP 15sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 15sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP 4min @ <span
data-value="88.449997" data-unit="relpow">88</span>% FTP 15sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 15sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP 4min @ <span
data-value="88.449997" data-unit="relpow">88</span>% FTP 15sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 15sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP 4min @ <span
data-value="88.449997" data-unit="relpow">88</span>% FTP 15sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 15sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP 4min @ <span
data-value="88.449997" data-unit="relpow">88</span>% FTP 15sec @ <span
data-value="105.45" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 4min 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: 67
Zone distribution Z1: 8m
Z2: 18m
Z3: 29m
Z4: -
Z5: 4m
Z6: 2m
Author: John Levison
This set has been compiled to allow a good percentage of the session to be completed at the upper Z3 / lower Z4 'Sweetspot'. No big power outputs this week, but be prepared mentally to maintain a 'solid' effort for extended periods.
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