5min from 45 to 75 % FTP
5x 30sec @ 65 % FTP,89 % FTP
3min @ 50 % FTP
30sec @ 110 % FTP
4x 1min @ 92 % FTP,97 % FTP
2min @ 50 % FTP
30sec @ 110 % FTP
4x 1min @ 92 % FTP,97 % FTP
2min @ 50 % FTP
30sec @ 110 % FTP
4x 1min @ 92 % FTP,97 % FTP
2min @ 50 % FTP
10min from 75 to 45 % FTP
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Enter FTP
5min from <span
data-value="45" data-unit="relpow">45</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 5x 30sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP,<br
/> 30sec @ <span
data-value="89" data-unit="relpow">89</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 4x 1min @ <span
data-value="92" data-unit="relpow">92</span>% FTP,<br
/> 1min @ <span
data-value="97" data-unit="relpow">97</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 4x 1min @ <span
data-value="92" data-unit="relpow">92</span>% FTP,<br
/> 1min @ <span
data-value="97" data-unit="relpow">97</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 4x 1min @ <span
data-value="92" data-unit="relpow">92</span>% FTP,<br
/> 1min @ <span
data-value="97" data-unit="relpow">97</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 10min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="45" data-unit="relpow">45</span>% FTP Workout overview Duration: 54m 30s
Stress points: 62
Zone distribution Z1: 17m
Z2: 10m
Z3: 3m
Z4: 24m
Z5: 2m
Z6: -
Today's session consists of sustained cruise intervals. However, each cruise interval is proceeded by a hard Zone 5 interval. Cruise intervals are performed within Zone 4, however we are changing the target power every minute from slightly up and down within a narrow power band. Focus on controlled breathing and pedaling at a cadence similar to your time trial cadence.
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