4min from 45 to 75 % FTP
1min @ 50 % FTP
1min @ 109 % FTP
2min @ 50 % FTP
3min from 50 to 90 % FTP
3min @ 90 % FTP
3min @ 50 % FTP
6x 1min @ 121 % FTP,55 % FTP
2min @ 55 % FTP
6x 1min @ 121 % FTP,55 % FTP
5min from 75 to 45 % FTP
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Enter FTP
4min 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 3min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 6x 1min @ <span
data-value="121" data-unit="relpow">121</span>% FTP,<br
/> 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 2min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 6x 1min @ <span
data-value="121" data-unit="relpow">121</span>% FTP,<br
/> 3min @ <span
data-value="55" data-unit="relpow">55</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 12m
Stress points: 79
Zone distribution Z1: 49m
Z2: 6m
Z3: 1m
Z4: 3m
Z5: 1m
Z6: 12m
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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