6min from 45 to 65% FTP30sec @ 95rpm, 100% FTP30sec @ 85rpm, 50% FTP30sec @ 100rpm, 110% FTP30sec @ 85rpm, 50% FTP30sec @ 105rpm, 120% FTP2min @ 50% FTP45sec @ 150% FTP1min @ 50% FTP45sec @ 150% FTP1min 30sec @ 50% FTP1min @ 130% FTP1min 30sec @ 50% FTP1min @ 130% FTP3min @ 50% FTP2min @ 117% FTP3min @ 50% FTP3min @ 105% FTP5min from 55 to 35% FTP
Workout overview

Duration: 34m

Stress points: 44

Zone distribution

Z1: 23m

Z2: 2m

Z3: -

Z4: 1m

Z5: 6m

Z6: 4m

66%
4%
0%
1%
16%
12%

This workout is designed to improve your power over durations ranging from 45 seconds to 3 minutes, focusing on the intense efforts needed to make an attack. You'll tackle several high-intensity intervals with enough recovery time to ensure you can give your maximum effort in each one.

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