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The Championship Decider

10min from 45 to 65% FTP
30sec @ 100rpm, 83% FTP
30sec @ 45% FTP
30sec @ 100rpm, 83% FTP
30sec @ 45% FTP
30sec @ 100rpm, 83% FTP
30sec @ 45% FTP
30sec @ 100rpm, 83% FTP
30sec @ 45% FTP
30sec @ 100rpm, 83% FTP
30sec @ 45% FTP
1min @ 53rpm, 89% FTP
1min @ 48% FTP
1min @ 53rpm, 89% FTP
1min @ 48% FTP
1min @ 53rpm, 89% FTP
1min @ 48% FTP
1min @ 53rpm, 89% FTP
1min @ 48% FTP
1min @ 53rpm, 89% FTP
1min @ 48% FTP
1min @ 53rpm, 89% FTP
1min @ 48% FTP
2min @ 58rpm, 92% FTP
1min @ 85rpm, 48% FTP
2min @ 58rpm, 92% FTP
1min @ 85rpm, 48% FTP
2min @ 58rpm, 92% FTP
1min @ 85rpm, 48% FTP
2min @ 58rpm, 92% FTP
1min @ 85rpm, 48% FTP
3min @ 63rpm, 95% FTP
1min @ 48% FTP
3min @ 63rpm, 95% FTP
1min @ 48% FTP
3min @ 63rpm, 95% FTP
1min @ 48% FTP
4min @ 68rpm, 98% FTP
3min @ 55% FTP
4min @ 68rpm, 98% FTP
3min @ 55% FTP
12min @ 83rpm, 103% FTP
15min @ 48% FTP
10min from 45 to 65% FTP30sec @ 100rpm, 83% FTP30sec @ 45% FTP30sec @ 100rpm, 83% FTP30sec @ 45% FTP30sec @ 100rpm, 83% FTP30sec @ 45% FTP30sec @ 100rpm, 83% FTP30sec @ 45% FTP30sec @ 100rpm, 83% FTP30sec @ 45% FTP1min @ 53rpm, 89% FTP1min @ 48% FTP1min @ 53rpm, 89% FTP1min @ 48% FTP1min @ 53rpm, 89% FTP1min @ 48% FTP1min @ 53rpm, 89% FTP1min @ 48% FTP1min @ 53rpm, 89% FTP1min @ 48% FTP1min @ 53rpm, 89% FTP1min @ 48% FTP2min @ 58rpm, 92% FTP1min @ 85rpm, 48% FTP2min @ 58rpm, 92% FTP1min @ 85rpm, 48% FTP2min @ 58rpm, 92% FTP1min @ 85rpm, 48% FTP2min @ 58rpm, 92% FTP1min @ 85rpm, 48% FTP3min @ 63rpm, 95% FTP1min @ 48% FTP3min @ 63rpm, 95% FTP1min @ 48% FTP3min @ 63rpm, 95% FTP1min @ 48% FTP4min @ 68rpm, 98% FTP3min @ 55% FTP4min @ 68rpm, 98% FTP3min @ 55% FTP12min @ 83rpm, 103% FTP15min @ 48% FTP
Workout overview

Duration: 1h 32m

Stress points: 102

Zone distribution

Z1: 44m

Z2: 3m

Z3: 9m

Z4: 37m

Z5: -

Z6: -

48%
3%
9%
40%
0%
0%

Author: Chris Standidge

The set is a Middle Distance / 70.3 preparation session timed 11 days before The Championship in Samorin, Slovakia. It includes a mix of intervals and Big Gear Work. Longer than our normal session, the 'Decider' is this - will you hang tough and stay on for the final 12minute effort at above FTP, or is that the point at which your session ends? YOU DECIDE !!!!
The session has been set by Tri Sutto coach, Rafal Medak for Chris Standidge and his Total Tri Training athletes.

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