5 minutes of Warmup at cadence 90 [ERG watts = 50% of FTP]
30 seconds [ERG watts = 60% of FTP]30 seconds [ERG watts = 80% of FTP]30 seconds [ERG watts = 60% of FTP]30 seconds [ERG watts = 80% of FTP]30 seconds [ERG watts = 60% of FTP]30 seconds [ERG watts = 80% of FTP]30 seconds [ERG watts = 60% of FTP]30 seconds [ERG watts = 60% of FTP]30 seconds [ERG watts = 80% of FTP]30 seconds [ERG watts = 80% of FTP]6 minutes of Alt L/R 1:00 [ERG watts = 70% of FTP]
Block: Z1 w/spinup&sprint
- 5 minutes [ERG watts = 80% of FTP]
- 30 seconds [ERG watts = 95% of FTP]
- 30 seconds [ERG watts = 130% of FTP]
- 5 minutes [ERG watts = 80% of FTP]
- 30 seconds [ERG watts = 95% of FTP]
- 30 seconds [ERG watts = 130% of FTP]
- 5 minutes [ERG watts = 80% of FTP]
- 30 seconds [ERG watts = 95% of FTP]
- 30 seconds [ERG watts = 130% of FTP]
- 5 minutes [ERG watts = 80% of FTP]
- 30 seconds [ERG watts = 95% of FTP]
- 30 seconds [ERG watts = 130% of FTP]
- 5 minutes [ERG watts = 80% of FTP]
- 30 seconds [ERG watts = 95% of FTP]
- 30 seconds [ERG watts = 130% of FTP]
- 5 minutes [ERG watts = 80% of FTP]
- 30 seconds [ERG watts = 95% of FTP]
- 30 seconds [ERG watts = 130% of FTP]
- 5 minutes [ERG watts = 80% of FTP]
- 30 seconds [ERG watts = 95% of FTP]
- 30 seconds [ERG watts = 130% of FTP]
Block: Z2 w/spinup&sprint
- 5 minutes [ERG watts = 88% of FTP]
- 30 seconds [ERG watts = 100% of FTP]
- 30 seconds [ERG watts = 140% of FTP]
- 5 minutes [ERG watts = 88% of FTP]
- 30 seconds [ERG watts = 100% of FTP]
- 30 seconds [ERG watts = 140% of FTP]
- 5 minutes [ERG watts = 88% of FTP]
- 30 seconds [ERG watts = 100% of FTP]
- 30 seconds [ERG watts = 140% of FTP]
- 5 minutes [ERG watts = 88% of FTP]
- 30 seconds [ERG watts = 100% of FTP]
- 30 seconds [ERG watts = 140% of FTP]
- 5 minutes [ERG watts = 88% of FTP]
- 30 seconds [ERG watts = 100% of FTP]
- 30 seconds [ERG watts = 140% of FTP]
- 5 minutes [ERG watts = 88% of FTP]
- 30 seconds [ERG watts = 100% of FTP]
- 30 seconds [ERG watts = 140% of FTP]
- 5 minutes [ERG watts = 88% of FTP]
- 30 seconds [ERG watts = 100% of FTP]
- 30 seconds [ERG watts = 140% of FTP]
10 minutes of Cooldown YAY [ERG watts = 50% of FTP]
