2min @ 60% FTP2min @ 70% FTP2min @ 80% FTP1min @ 90% FTP3min @ 55% FTP1min @ 90% FTP30sec @ 100% FTP30sec @ 110% FTP3min @ 55% FTP4min @ 90% FTP2min @ 55% FTP3min @ 100% FTP2min @ 55% FTP2min @ 115% FTP2min @ 55% FTP2min @ 115% FTP3min @ 55% FTP5min free ride target 130% FTP5min from 65 to 45% FTP
Workout overview

Duration: 45m

Stress points: 50

Zone distribution

Z1: 19m

Z2: 5m

Z3: 7m

Z4: 10m

Z5: 5m

Z6: -

42%
12%
16%
21%
10%
0%

Focusing on capacity efforts around the 5-minute mark is pivotal for targeting a peak VO2 stimulus. By integrating this type of effort following other intense segments that might introduce fatigue, we gain better insight into an individual's maximal aerobic capacity, mirroring real-world competitive scenarios.

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