2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP1min @ 90% FTP3min @ 65% FTP2x 20sec @ 130% FTP,
2min @ 55% FTP
3min @ 65% FTP30sec free ride target 250% FTP3min @ 55% FTP30sec free ride target 250% FTP3min @ 55% FTP3min @ 65% FTP2min free ride target 160% FTP6min @ 55% FTP2min free ride target 160% FTP5min from 65 to 45% FTP
Workout overview

Duration: 42m 40s

Stress points: 32

Zone distribution

Z1: 20m

Z2: 14m

Z3: 7m

Z4: 1m

Z5: -

Z6: 1m

46%
33%
16%
2%
0%
2%

This dynamic workout focuses on two critical power durations, 30-second and 2-minute. 30-second, anaerobic efforts hone your ability to do short, explosive efforts in quick succession—mimicking attack covering and punchy courses. 2-minute efforts simulate the high-pressure moments that often dictate race-winning scenarios—late-race attacks, final climbs, etc. By intertwining these two components, this workout equips you with the fitness for race-winning efforts.

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