TheSufferFest.com's Extra Shot 20

17 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 48 seconds at zone super-LT [ERG watts = 101% of FTP]
1 minute 47 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
2 minutes 15 seconds at zone super-LT [ERG watts = 101% of FTP]
3 minutes at zone VO2-MAX [ERG watts = 114% of FTP]
44 seconds at zone sub-maximal [ERG watts = 121% of FTP]
1 minute 4 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
39 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
22 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
48 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
14 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
17 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
15 seconds at zone sub-maximal [ERG watts = 121% of FTP]
24 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
17 seconds at zone sub-maximal [ERG watts = 121% of FTP]
24 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
49 seconds at zone sub-maximal [ERG watts = 121% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 108% of FTP]
22 seconds at zone sub-maximal [ERG watts = 121% of FTP]
20 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
14 seconds at zone sub-maximal [ERG watts = 121% of FTP]
25 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 121% of FTP]
32 seconds at zone super-LT [ERG watts = 101% of FTP]
37 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
24 seconds at zone sub-maximal [ERG watts = 121% of FTP]
12 seconds at zone sub-maximal [ERG watts = 140% of FTP]
19 seconds at zone recovery [ERG watts = 50% of FTP]