*Short Race Warmup (TT and Crit) with Watt Zones

5 minutes of Z1 Easy spin at zone recovery
5 minutes of Z2 Endurance pace at zone endurance
10 minutes of Upper Z2 to Low Z3 at zone sub-LT
5 minutes of Mid Z3 at zone sub-LT [ERG watts = 82% of FTP]
5 minutes of Mid Z3 to Z4 at zone lactate threshold
5 minutes of Z2 at zone endurance [ERG watts = 65% of FTP]

 Block: 4x15sec at 1min rest

• 30 seconds of spin up at zone lactate threshold [ERG watts = 90% of FTP]
• 15 seconds of jump at zone VO2-MAX [ERG watts = 180% of FTP]
• 1 minute of recover at zone recovery [ERG watts = 50% of FTP]
• 15 seconds of jump at zone sub-maximal [ERG watts = 205% of FTP]
• 1 minute of recover at zone recovery [ERG watts = 50% of FTP]
• 15 seconds of jump at zone maximal [ERG watts = 220% of FTP]
• 1 minute of recover at zone recovery [ERG watts = 45% of FTP]
• 15 seconds of last jump at zone sub-maximal [ERG watts = 190% of FTP]
• 1 minute 30 seconds of recover 2min at zone recovery [ERG watts = 50% of FTP]