5min from 45 to 75% FTP2x 1min @ 80% FTP,
1min @ 50% FTP
2x 1min @ 98% FTP,
1min @ 50% FTP
2min @ 50% FTP2min @ 50% FTP3x 2min @ 120% FTP,
2min @ 50% FTP
15sec @ 150% FTP3min from 88 to 94% FTP15sec @ 150% FTP3min from 88 to 94% FTP15sec @ 150% FTP3min from 88 to 94% FTP15sec @ 150% FTP3min from 88 to 94% FTP15sec @ 150% FTP3min from 88 to 94% FTP15sec @ 150% FTP3min from 88 to 94% FTP15sec @ 150% FTP3min from 88 to 94% FTP15sec @ 150% FTP3min from 88 to 94% FTP5min from 75 to 45% FTP
Workout overview

Duration: 1h

Stress points: 81

Zone distribution

Z1: 19m

Z2: 5m

Z3: 10m

Z4: 18m

Z5: -

Z6: 8m

32%
8%
17%
30%
0%
13%

An effective way to build your aerobic endurance is to perform repeated, short, high power efforts throughout a steady state effort.

After building some fatigue with the opening anaerobic capacity intervals, the session then requires a steady sweet spot effort, punctuated with short surges.

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