3 x 7.5 min Z4, 3.5 min rest

10 minute warm up
3 set of 7.5 minute Z4 steady
3.5 mins recovery between intervals
20 mins warm down

Target wattages set based on % of FTP so ensure your FTP values are set correctly in your personal profile!

Total Time: 01:00:00

Category: Endurance

Author: mikslush

2 minutes of Warm Up 1 [ERG watts = 40% of FTP]
2 minutes of Warm Up 2 [ERG watts = 50% of FTP]
2 minutes of Warm Up 3 [ERG watts = 60% of FTP]
2 minutes of Warm Up 4 [ERG watts = 70% of FTP]
2 minutes of Warm Up 5 [ERG watts = 50% of FTP]
1 minute of Build 1 [ERG watts = 100% of FTP]
6 minutes 30 seconds of Build 2 [ERG watts = 103% of FTP]
3 minutes 30 seconds of Recovery [ERG watts = 40% of FTP]
1 minute of Build 1 [ERG watts = 100% of FTP]
6 minutes 30 seconds of Build 2 [ERG watts = 103% of FTP]
3 minutes 30 seconds of Recovery [ERG watts = 40% of FTP]
1 minute of Build 1 [ERG watts = 100% of FTP]
6 minutes 30 seconds of Build 2 [ERG watts = 103% of FTP]
20 minutes 30 seconds of Recovery [ERG watts = 60% of FTP]

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3 x 7.5 min Z4, 3.5 min rest

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