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Day 4

20min from 25 to 75% FTP
4x 5min @ 110% FTP,
5min @ 50% FTP
45min @ 65% FTP
15min from 75 to 25% FTP
20min from 25 to 75% FTP4x 5min @ 110% FTP,
5min @ 50% FTP45min @ 65% FTP15min from 75 to 25% FTP
Workout overview

Duration: 2h

Stress points: 118

Zone distribution

Z1: 44m

Z2: 56m

Z3: -

Z4: -

Z5: 20m

Z6: -

37%
47%
0%
0%
17%
0%

VO2max Intervals. Complete 4 x 5-minute intervals at VO2Max with 5 minutes of rest between intervals. Ride at Endurance all other times.

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Your First Century » Week 9

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