3min from 45 to 60 % FTP
1min @ 60 % FTP
1min @ 65 % FTP
1min @ 81 % FTP
1min @ 109 % FTP
2min @ 50 % FTP
4min @ 95 % FTP
3min @ 50 % FTP
2x 12min @ 88 % FTP,50 % FTP
4x 1min @ 110rpm, 98 % FTP,50 % FTP
5min from 75 to 45 % FTP
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Enter FTP
3min from <span
data-value="45" data-unit="relpow">45</span> to <span
data-value="60" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 1min @ <span
data-value="81" data-unit="relpow">81</span>% FTP 1min @ <span
data-value="109" data-unit="relpow">109</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 4min @ <span
data-value="95" data-unit="relpow">95</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 12min @ <span
data-value="88" data-unit="relpow">88</span>% FTP,<br
/> 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 4x 1min @ 110rpm, <span
data-value="98" data-unit="relpow">98</span>% FTP,<br
/> 2min @ 90rpm, <span
data-value="50" data-unit="relpow">50</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 3m
Stress points: 66
Zone distribution Z1: 24m
Z2: 5m
Z3: 25m
Z4: 8m
Z5: 1m
Z6: -
There is no getting away from the benefit of longer steady efforts. To improve the stimulus of this type of training even further, these are the perfect prelude to finish with repeated, high power, short efforts.
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