5min from 45 to 75 % FTP
5x 30sec @ 65 % FTP,89 % FTP
3min @ 50 % FTP
30sec @ 125 % FTP
10min from 55 to 75 % FTP
4x 15sec @ 150 % FTP,76 % FTP
3min from 75 to 50 % FTP
30sec @ 125 % FTP
10min from 90 to 76 % FTP
5min from 75 to 45 % FTP
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Enter FTP
5min from <span
data-value="45" data-unit="relpow">45</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 5x 30sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP,<br
/> 30sec @ <span
data-value="89" data-unit="relpow">89</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="125" data-unit="relpow">125</span>% FTP 10min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 4x 15sec @ <span
data-value="150" data-unit="relpow">150</span>% FTP,<br
/> 5min @ <span
data-value="76" data-unit="relpow">76</span>% FTP 3min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="125" data-unit="relpow">125</span>% FTP 10min from <span
data-value="90" data-unit="relpow">90</span> to <span
data-value="76" data-unit="relpow">76</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: 62
Zone distribution Z1: 12m
Z2: 17m
Z3: 32m
Z4: -
Z5: -
Z6: 2m
Building endurance doesn't just involve long, low power efforts. In this session we challenge your aerobic energy pathways with a range of efforts. Opening with a longer Zone 2 effort, we build into a some neuromuscular work, before finishing with a Zone 3 effort that starts at the top of the range and gradually decreases.
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