5 minutes of Warm up at zone endurance [ERG watts = 60% of FTP]
1 minute of 1. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 1. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 2. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 2. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 3. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 3. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 4. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 4. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 5. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 5. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 6. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
4 minutes of 6. Recovery at zone recovery [ERG watts = 45% of FTP]
1 minute of 7. Intervall at zone lactate threshold [ERG watts = 107% of FTP]
5 minutes of Slow down at zone recovery [ERG watts = 55% of FTP]
