5.30.23 Trash Panda
Workout overview
Duration: 2h
Stress points: 115
Zone distribution
Z1: 48m
Z2: 9m
Z3: 35m
Z4: 27m
Z5: -
Z6: 1m
Author: Jess Smith (via TrainingPeaks)
15min warmup – building from 40% to 80% of FTP (or building to about 70% PE)
2min really easy 40% FTP (<50% PE)
4 x 20 sec hard 120% FTP (95% PE), 40 sec easy 40% FTP
2min really easy 40% FTP (<50% PE)
3 rounds:
9min @ 90% FTP (80% PE)
2min easy @ 45% FTP (<50% PE)
8min buildup from 50% to 80% FTP (<50% to 65% PE)
3min recovery 40% FTP (<50% PE)
4 rounds:
5min 85 FTP (75% PE)
2min recovery 45% FTP (<50% PE)
3 rounds:
4min 85 FTP (75% PE)
2min recovery 45% FTP (<50% PE)
4min recovery 40% FTP (<50% PE)