9min from 45 to 65 % FTP
3x 1min @ 85 % FTP,55 % FTP
40sec @ 90 % FTP
40sec @ 105 % FTP
40sec @ 120 % FTP
2min @ 55 % FTP
40sec @ 90 % FTP
40sec @ 105 % FTP
40sec @ 120 % FTP
2min @ 55 % FTP
40sec @ 90 % FTP
40sec @ 105 % FTP
40sec @ 120 % FTP
2min @ 55 % FTP
3min @ 55 % FTP
2min @ 120 % FTP
2min @ 50 % FTP
5x 2min @ 120 % FTP,50 % FTP
2min @ 50 % FTP
6min from 55 to 45 % FTP
View watts
Enter FTP
9min from <span
data-value="45" data-unit="relpow">45</span> to <span
data-value="65" data-unit="relpow">65</span>% FTP 3x 1min @ <span
data-value="85" data-unit="relpow">85</span>% FTP,<br
/> 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 40sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 40sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP 40sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP 2min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 40sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 40sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP 40sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP 2min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 40sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 40sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP 40sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP 2min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 2min @ <span
data-value="120" data-unit="relpow">120</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 5x 2min @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 6min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="45" data-unit="relpow">45</span>% FTP Workout overview Duration: 1h 2m
Stress points: 77
Zone distribution Z1: 39m
Z2: 2m
Z3: 3m
Z4: 2m
Z5: 2m
Z6: 14m
Here we are again with some 2 minutes at upper VO2 zone. This is the hardest sustained efforts we'll complete for this plan, but I think you are ready. It's really important to mentally find a place to go where you can get through these efforts with a good attitude. No way around it, these hurt. Using those fast RPM's will absolutely help here as you just have to keep the trainer from bogging you down here.
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