3min @ 50% FTP4x 10sec @ 175% FTP,
50sec @ 50% FTP
3min @ 70% FTP2min @ 50% FTP5min @ 85% FTP3min @ 50% FTP4min from 95 to 104% FTP4x 1min @ 80rpm, 135% FTP,
2min @ 90rpm, 50% FTP
5min @ 50% FTP4min from 95 to 105% FTP4x 1min @ 80rpm, 135% FTP,
2min @ 90rpm, 50% FTP
3min @ 50% FTP
Workout overview

Duration: 1h

Stress points: 78

Zone distribution

Z1: 35m

Z2: 3m

Z3: 5m

Z4: 8m

Z5: -

Z6: 9m

59%
5%
8%
13%
0%
14%

Anaerobic efforts are a guaranteed part of MTB riding. They come thick and fast during an off-road ride, often being produced at a low cadence.

To add to the specificity of the workout, the anaerobic efforts are completed immediately after 4min threshold effort.

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