4min from 40 to 60 % FTP
3x 15sec @ 95 % FTP, 30sec @ 50 % FTP
4min from 60 to 75 % FTP
3x 10sec @ 100 % FTP, 30sec @ 50 % FTP
1min @ 77 % FTP
1min 30sec @ 81 % FTP
1min 30sec @ 90 % FTP
2min @ 85 % FTP
1min @ 100 % FTP
2min @ 85 % FTP
1min 30sec @ 90 % FTP
1min 30sec @ 81 % FTP
1min @ 77 % FTP
1min 30sec @ 50 % FTP
1min @ 77 % FTP
1min 30sec @ 81 % FTP
1min 30sec @ 90 % FTP
2min @ 85 % FTP
1min @ 100 % FTP
2min @ 85 % FTP
1min 30sec @ 90 % FTP
1min 30sec @ 81 % FTP
1min @ 77 % FTP
1min 30sec @ 50 % FTP
1min @ 77 % FTP
1min 30sec @ 81 % FTP
1min 30sec @ 90 % FTP
2min @ 85 % FTP
1min @ 100 % FTP
2min @ 85 % FTP
1min 30sec @ 90 % FTP
1min 30sec @ 81 % FTP
1min @ 77 % FTP
1min @ 50 % FTP
4min 30sec from 70 to 40 % FTP
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Enter FTP
4min from 40 to 60 % FTP 3x 15sec @ 95 % FTP, 30sec @ 50 % FTP 4min from 60 to 75 % FTP 3x 10sec @ 100 % FTP, 30sec @ 50 % FTP 1min @ 77 % FTP 1min 30sec @ 81 % FTP 1min 30sec @ 90 % FTP 2min @ 85 % FTP 1min @ 100 % FTP 2min @ 85 % FTP 1min 30sec @ 90 % FTP 1min 30sec @ 81 % FTP 1min @ 77 % FTP 1min 30sec @ 50 % FTP 1min @ 77 % FTP 1min 30sec @ 81 % FTP 1min 30sec @ 90 % FTP 2min @ 85 % FTP 1min @ 100 % FTP 2min @ 85 % FTP 1min 30sec @ 90 % FTP 1min 30sec @ 81 % FTP 1min @ 77 % FTP 1min 30sec @ 50 % FTP 1min @ 77 % FTP 1min 30sec @ 81 % FTP 1min 30sec @ 90 % FTP 2min @ 85 % FTP 1min @ 100 % FTP 2min @ 85 % FTP 1min 30sec @ 90 % FTP 1min 30sec @ 81 % FTP 1min @ 77 % FTP 1min @ 50 % FTP 4min 30sec from 70 to 40 % FTP Workout overview Duration: 59m 45s
Stress points: 64
Zone distribution Z1: 14m
Z2: 6m
Z3: 27m
Z4: 13m
Z5: -
Z6: -
Author: Lesley Levison
This session is an ideal midweek maintenance session if you've been smashing yourself elsewhere with virtual challenges and online racing. The body needs some aerobic work too! Enough to keep you working - but not break you... After a progressive warm-up with a few mini efforts to wake up the legs, we'll do three, 13-minutes blocks. These will start steady, simulate a (gently) rolling course - include a minute at FTP in the middle - then return.
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