5min from 45 to 75 % FTP
2x 1min @ 80 % FTP,50 % FTP
2x 1min @ 98 % FTP,50 % FTP
2min @ 50 % FTP
5min @ 95 % FTP
5min @ 50 % FTP
30sec @ 110 % FTP
7min 30sec from 88 to 94 % FTP
5min @ 50 % FTP
30sec @ 110 % FTP
7min 30sec from 88 to 94 % FTP
5min @ 50 % FTP
30sec @ 110 % FTP
7min 30sec from 88 to 94 % FTP
5min from 75 to 45 % FTP
View watts
Enter FTP
5min from <span
data-value="45" data-unit="relpow">45</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 2x 1min @ <span
data-value="80" data-unit="relpow">80</span>% FTP,<br
/> 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 1min @ <span
data-value="98" data-unit="relpow">98</span>% FTP,<br
/> 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="95" data-unit="relpow">95</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 7min 30sec from <span
data-value="88" data-unit="relpow">88</span> to <span
data-value="94" data-unit="relpow">94</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 7min 30sec from <span
data-value="88" data-unit="relpow">88</span> to <span
data-value="94" data-unit="relpow">94</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 7min 30sec from <span
data-value="88" data-unit="relpow">88</span> to <span
data-value="94" data-unit="relpow">94</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: 1h4m
Stress points: 68
Zone distribution Z1: 26m
Z2: 5m
Z3: 10m
Z4: 22m
Z5: 2m
Z6: -
To build endurance and aerobic efficiency we need to perform long steady efforts. Today's session comprises of a series of sub-threshold efforts. After opening the interval with a Zone 5 surge, the remaining minutes will gradually increase in power over the duration of the effort. Observe how much this increase in power affects your heart rate.
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