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
15min from 88 to 94 % FTP
3min @ 50 % FTP
8x 1min @ 110rpm, 98 % FTP,50 % FTP
5min from 75 to 45 % FTP
View watts
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 15min from <span
data-value="88" data-unit="relpow">88</span> to <span
data-value="94" data-unit="relpow">94</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 8x 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: 65
Zone distribution Z1: 29m
Z2: 5m
Z3: 6m
Z4: 22m
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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