4min from 45 to 75% FTP1min @ 50% FTP1min @ 109% FTP2min @ 50% FTP3min from 50 to 90% FTP3min @ 90% FTP3min @ 50% FTP6x 1min @ 121% FTP,
3min @ 55% FTP
2min @ 55% FTP6x 1min @ 121% FTP,
3min @ 55% FTP
5min from 75 to 45% FTP
Workout overview

Duration: 1h 12m

Stress points: 79

Zone distribution

Z1: 49m

Z2: 6m

Z3: 1m

Z4: 3m

Z5: 1m

Z6: 12m

68%
8%
1%
4%
1%
17%

After completing a good warm up the main sets consist of sustained high-power intervals with full recovery. Anaerobic endurance involves high cadence and big power, along with the ability to resist fatigue. Throughout each interval observe your cadence and heart rate. Is your cadence dropping with fatigue and your heart rate rising?

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