3min @ 50% FTP4x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP
3min @ 95rpm, 70% FTP2min @ 50% FTP5min @ 90rpm, 90% FTP3min @ 85rpm, 50% FTP5x 40sec @ 95rpm, 109% FTP,
30sec @ 80rpm, 55% FTP
5min @ 85rpm, 50% FTP5x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP
5min @ 85rpm, 50% FTP5x 40sec @ 95rpm, 109% FTP,
20sec @ 80rpm, 55% FTP
5min @ 85rpm, 50% FTP
Workout overview

Duration: 50m 50s

Stress points: 52

Zone distribution

Z1: 32m

Z2: 3m

Z3: -

Z4: 5m

Z5: 10m

Z6: 1m

63%
6%
0%
10%
20%
1%

The 40/20 sessions consist of 40sec above your threshold pace, followed by 20sec of rest.

By continually lifting power above what is comfortable, you will improve your ability to recover from hard efforts.

Monitor your heart rate before and after each interval. Has heart rate increased significantly over the course of the efforts?

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