10min from 25 to 75% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 85rpm, 50% FTP10x 30sec @ 105rpm, 130% FTP,
30sec @ 90rpm, 70% FTP
3min @ 85rpm, 55% FTP10x 30sec @ 105rpm, 130% FTP,
30sec @ 90rpm, 70% FTP
3min @ 85rpm, 55% FTP10x 30sec @ 105rpm, 130% FTP,
30sec @ 90rpm, 70% FTP
3min @ 85rpm, 55% FTP6min from 55 to 25% FTP
Workout overview

Duration: 1h

Stress points: 81

Zone distribution

Z1: 26m

Z2: 18m

Z3: -

Z4: 1m

Z5: 1m

Z6: 15m

43%
30%
0%
1%
2%
25%

A block of 30s/30s intervals that an athlete once told me (who worked out early in the morning and usually right after breakfast) always caused his "breakfast to return." Even if your breakfast - or lunch or dinner - stays put, one thing will certainly rise - your fitness!

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