Workout overview

Duration: 40m

Stress points: 23

Zone distribution

Z1: 26m

Z2: 5m

Z3: 4m

Z4: 2m

Z5: -

Z6: -

70%
13%
12%
6%
0%
0%

The efforts starts with a 20 second all out sprint (the idea is to ride this 20s as hard as you can and ignore the fact that you have to continue riding for a further 2min 40sec). as you begin to fade on the sprint, you will need to gradually reduce your gearing to maintain a cadence of around 90rpm, all whilst pushing as much power as you possibly can!. this will feel like a very long 3 minutes. the key is to not bail on the effort! regardless of how much your power fades throughout the effort, you MUST finish it.

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