10min from 50 to 82% FTP2min from 90 to 105% FTP2min @ 85rpm, 50% FTP3x 40sec @ 106% FTP,
1min @ 88% FTP
2min 30sec @ 50% FTP3x 40sec @ 108% FTP,
1min @ 90% FTP
2min 30sec @ 50% FTP3x 40sec @ 109% FTP,
1min @ 91% FTP
2min 30sec @ 50% FTP3x 40sec @ 110% FTP,
1min @ 92% FTP
5min from 75 to 50% FTP
Workout overview

Duration: 46m 30s

Stress points: 55

Zone distribution

Z1: 15m

Z2: 8m

Z3: 5m

Z4: 11m

Z5: 8m

Z6: -

31%
17%
11%
24%
17%
0%


Over-Under intervals help build top end capacity, quickly. This type of workout is efficient and highly effective. Adding a couple of accurate sessions like this to your weekly training will pay dividends when you take your riding outside.
When the hammer is down this summer and you need to hold the wheel in front of you or stay away from the bunch during a breakaway, you will be glad you've completed this session.

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