8min from 40 to 80% FTP3min @ 55% FTP4x 1min 30sec @ 105% FTP,
30sec @ 55% FTP
4min @ 55% FTP4x 2min @ 102% FTP,
30sec @ 55% FTP
4min @ 55% FTP4x 2min 30sec @ 100% FTP,
30sec @ 55% FTP
4min from 55 to 35% FTP
Workout overview

Duration: 53m

Stress points: 64

Zone distribution

Z1: 25m

Z2: 3m

Z3: 1m

Z4: 18m

Z5: 6m

Z6: -

47%
6%
2%
34%
11%
0%

In this workout our goal is to accumulate as much time around FTP as possible, without going to failure. We do this by having short blocks of 90 sec to 2 1/2min of intensity. This allows you to maintain good rhythm in each rep but also have small rest periods of 30sec between so we have enough stimulus which sees positive adaptations. We do this by having 3 sets of interval blocks lasting from 8 min, 10 min and 12min, this is a perfect session to push up the aerobic adaptations which will help with FTP developments and endurance capacities.

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  • 1. Aerobic Conditioning

    55m | 62 SP

  • 2. FTP Short Blocks

    53m | 64 SP

  • 3. The Volcano

    49m | 60 SP

  • 4. Depleting Workout

    50m | 56 SP

  • 5. Pyramids

    46m | 54 SP

  • 6. Push the Pain Barrier

    49m | 54 SP

  • 1. Aerobic Conditioning

    40m | 44 SP

  • 2. FTP Short Blocks

    37m | 42 SP

  • 3. The Volcano

    34m | 39 SP

  • 4. Depleting Workout

    30m | 31 SP

  • 5. Pyramids

    34m | 37 SP

  • 6. Push the Pain Barrier

    35m | 36 SP

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