Workouts» ZF18 Direct Power Coaching Phase 4» Week 2 »

#47-DPC Z3+FTP Session 3

10min from 25 to 75% FTP
10min @ 85% FTP
10min @ 95% FTP
10min @ 55% FTP
10min @ 85% FTP
10min @ 95% FTP
5min from 75 to 25% FTP
10min from 25 to 75% FTP10min @ 85% FTP10min @ 95% FTP10min @ 55% FTP10min @ 85% FTP10min @ 95% FTP5min from 75 to 25% FTP
Workout overview

Duration: 1h 5m

Stress points: 73

Zone distribution

Z1: 20m

Z2: 5m

Z3: 20m

Z4: 20m

Z5: -

Z6: -

31%
7%
31%
31%
0%
0%

Author: Direct Power Coaching (Zwift Fitness)

The Goal Of This Session: is to develop sustainable power or race pace

10 min warm-up

2x 10 min 85% FTP, 10 min 95% FTP, 10 min 55% FTP. RPM should remain constant throughout at +5 on average from previous FTP test. RPE will be high but this is an achievable session.

5 min cool-down

Here's the DPC guide on motivation & positive mental attitude, this should help get you through these types of sessions: http://www.directpowercoaching.com/motivation-and-pma/

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ZF18 Direct Power Coaching Phase 4 » Week 2

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