10min from 25 to 50% FTP
5min @ 70% FTP
3min @ 75% FTP
2min @ 80% FTP
8x 30sec @ 100% FTP,
30sec @ 50% FTP
7min @ 50% FTP
8x 30sec @ 100% FTP,
30sec @ 50% FTP
5min @ 50% FTP
20x 30sec @ 100% FTP,
30sec @ 50% FTP
20x 30sec @ 100% FTP,
30sec @ 50% FTP
20x 30sec @ 100% FTP,
30sec @ 50% FTP
20x 30sec @ 100% FTP,
30sec @ 50% FTP
5min @ 50% FTP
Workout overview
Duration: 2h 13m
Stress points: 125
Zone distribution
Z1: 1h 15m
Z2: 8m
Z3: 2m
Z4: 48m
Z5: -
Z6: -
Author: Jesper Bondo Medhus
IMPORTANT!
To do this session, set your FTP as your VO2Max.
More information about this program can be found here:
http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/
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