Workout overview
Duration: 1h
Stress points: 70
Zone distribution
Z1: 17m
Z2: 11m
Z3: 14m
Z4: 7m
Z5: 10m
Z6: 3m
Author: J.Levison
This session is inspired by 'Facing the Dragon' at IRONMAN Wales!
This session includes:
1) A progressive (3-part) warm up.
2) An extended sub-threshold block, including two short periods above FTP, to simulate a short hill before getting back to race pace.
3) Some short, high power surges to enhance ability to hit higher wattages on steep sections.
4) Two 'over-under' blocks to challenge your FTP level and ability to cope with variability to your pacing.