7min from 44 to 75% FTP30sec @ 109% FTP3min @ 50% FTP30sec @ 109% FTP3min @ 50% FTP3x 2min 30sec @ 65rpm, 110% FTP,
2min 30sec @ 90rpm, 30% FTP
8min @ 80% FTP3x 2min 30sec @ 110% FTP,
2min 30sec @ 30% FTP
6min @ 40% FTP
Workout overview

Duration: 58m

Stress points: 66

Zone distribution

Z1: 31m

Z2: 3m

Z3: 8m

Z4: -

Z5: 16m

Z6: -

53%
6%
14%
0%
28%
0%

This workout can be likened to a mountain bike race with a hard start - a steady middle and a hard finish as we complete 2 blocks of efforts at 110% of FTP (Zone 5 - Vo2 Max), with an 8 minute block of Zone 3 (80% of FTP) in the middle.

We are going to complete the first block of the Zone 5 efforts at a low cadence (65rpm) to simulate being stuck on a really steep section, where you are having to navigate around rocks.

We will complete the second block of efforts at your chosen cadence, which should feel a lot easier, and certainly less demanding of your muscular strength!

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