6min from 45 to 75% FTP1min @ 50% FTP1min @ 109% FTP2min @ 50% FTP3min from 50 to 90% FTP4min @ 90% FTP3min @ 50% FTP7x 10sec @ 130% FTP,
4min 50sec @ 70% FTP
5min from 75 to 45% FTP
Workout overview

Duration: 1h

Stress points: 52

Zone distribution

Z1: 12m

Z2: 41m

Z3: 1m

Z4: 4m

Z5: 1m

Z6: 1m

20%
68%
2%
7%
2%
2%

After warming up, the focus is on improving your aerobic endurance. The main set consists of a steady aerobic effort with target power at 70%. However, every 5 minutes you will perform a Zone 5 surge.

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