3min @ 50% FTP4x 10sec @ 200% FTP,
50sec @ 50% FTP
3min from 60 to 75% FTP2min @ 50% FTP5min from 90 to 104% FTP3min @ 50% FTP2min @ 150% FTP3min @ 50% FTP2min @ 144% FTP3min @ 50% FTP2min @ 138% FTP3min @ 50% FTP2min @ 132% FTP3min @ 50% FTP2min @ 126% FTP3min @ 50% FTP2min @ 120% FTP5min @ 50% FTP5min from 94 to 88% FTP5min from 75 to 45% FTP
Workout overview

Duration: 1h 2m

Stress points: 93

Zone distribution

Z1: 34m

Z2: 6m

Z3: 2m

Z4: 8m

Z5: -

Z6: 13m

55%
9%
3%
13%
0%
20%

The aim today is to both work on your anaerobic capacity, and to also improve your aerobic efficiency. We do this by completing as series of AC intervals, before finishing with a sweet spot effort. By depleting your carbohydrate stores with the AC intervals, the sweet spot effort may not be as comfortable as it should be!

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