6min from <span
data-value="45" data-unit="relpow">45</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="109" data-unit="relpow">109</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="90" data-unit="relpow">90</span>% FTP 4min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 4min from <span
data-value="56" data-unit="relpow">56</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 4min from <span
data-value="56" data-unit="relpow">56</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 4min from <span
data-value="56" data-unit="relpow">56</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 4min from <span
data-value="56" data-unit="relpow">56</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 4min from <span
data-value="56" data-unit="relpow">56</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 4min from <span
data-value="56" data-unit="relpow">56</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 4min from <span
data-value="56" data-unit="relpow">56</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 4min from <span
data-value="56" data-unit="relpow">56</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 4min from <span
data-value="56" data-unit="relpow">56</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 10sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP 5min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="45" data-unit="relpow">45</span>% FTP Workout overview Duration: 1h 2m 30s
Stress points: 53
Zone distribution Z1: 20m
Z2: 35m
Z3: 1m
Z4: 4m
Z5: 1m
Z6: 2m
Long, low intensity efforts aren't the only way to build endurance. By incorporating short surges into a steady effort you will increase your oxygen uptake and training stimulus. Completing a low intensity effort with a surge every 4 minutes should feel comfortable, but the constant change in power and surging, will provide you with big gains in endurance.
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