3min @ 50% FTP4x 10sec @ 200% FTP,
50sec @ 50% FTP
3min from 60 to 75% FTP2min @ 50% FTP5min from 90 to 104% FTP3min @ 50% FTP30sec from 106 to 120% FTP3min 30sec from 76 to 90% FTP30sec from 106 to 120% FTP3min 30sec from 76 to 90% FTP30sec from 106 to 120% FTP3min 30sec from 76 to 90% FTP30sec from 106 to 120% FTP3min 30sec from 76 to 90% FTP5min @ 50% FTP30sec from 106 to 120% FTP3min 30sec from 76 to 90% FTP30sec from 106 to 120% FTP3min 30sec from 76 to 90% FTP30sec from 106 to 120% FTP3min 30sec from 76 to 90% FTP30sec from 106 to 120% FTP3min 30sec from 76 to 90% FTP5min from 70 to 45% FTP
Workout overview

Duration: 1h 2m

Stress points: 69

Zone distribution

Z1: 19m

Z2: 5m

Z3: 28m

Z4: 5m

Z5: 3m

Z6: 1m

31%
8%
45%
8%
5%
2%

Steady Tempo efforts are great. But by incorporating 30 second high intensity efforts into them, you will improve your body's ability to work aerobically for long periods. Today's sessions consists of some sustained tempo efforts with a surge every few minutes.

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