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The Small but Mighty!

4min from 40 to 70% FTP
45sec @ 100% FTP
45sec @ 50% FTP
45sec @ 105% FTP
45sec @ 50% FTP
45sec @ 110% FTP
45sec @ 50% FTP
45sec @ 115% FTP
45sec @ 50% FTP
45sec @ 120% FTP
45sec @ 50% FTP
5min @ 85% FTP
2min @ 50% FTP
4min @ 90% FTP
2min @ 50% FTP
3min @ 100% FTP
3min @ 50% FTP
2min @ 115% FTP
3min @ 50% FTP
1min @ 120% FTP
3min @ 50% FTP
2min @ 115% FTP
3min @ 50% FTP
3min @ 100% FTP
2min @ 50% FTP
4min @ 90% FTP
2min @ 50% FTP
5min @ 85% FTP
4min 30sec from 60 to 40% FTP
4min from 40 to 70% FTP45sec @ 100% FTP45sec @ 50% FTP45sec @ 105% FTP45sec @ 50% FTP45sec @ 110% FTP45sec @ 50% FTP45sec @ 115% FTP45sec @ 50% FTP45sec @ 120% FTP45sec @ 50% FTP5min @ 85% FTP2min @ 50% FTP4min @ 90% FTP2min @ 50% FTP3min @ 100% FTP3min @ 50% FTP2min @ 115% FTP3min @ 50% FTP1min @ 120% FTP3min @ 50% FTP2min @ 115% FTP3min @ 50% FTP3min @ 100% FTP2min @ 50% FTP4min @ 90% FTP2min @ 50% FTP5min @ 85% FTP4min 30sec from 60 to 40% FTP
Workout overview

Duration: 1h 5m

Stress points: 75

Zone distribution

Z1: 31m

Z2: 2m

Z3: 10m

Z4: 15m

Z5: 6m

Z6: 2m

47%
2%
15%
23%
10%
3%

Author: Natalie Lawrence

This session has been compiled by Natalie Lawrence, an Elite triathlete who represented Great Britain at Junior and Under-23 level in her youth. She's small in stature, but mighty in power!

After a progressive warm/up and some short primer efforts, you'll start an extended pyramid block. From a modest 5min starting effort, you'll then decline in time each rep (5/4/3/2/1 min), but increase in effort (from 85%, up to a peak at 120% FTP), before coming back down.
This will be a slow burn... but expect it to bite hard!

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