ToB 2013 TT Course (46-49km/h)

1 minute of First leg pt1 at cadence 100 [ERG watts = 110% of FTP]
4 minutes of First leg pt2 at cadence 90 [ERG watts = 105% of FTP]
10 seconds of Roundabout at cadence 0
40 seconds of Return from Roundabout at cadence 90 [ERG watts = 105% of FTP]
5 seconds of Left hander 1 at cadence 0
3 minutes of Hill climb pt1 at cadence 90 [ERG watts = 105% of FTP]
30 seconds of Hill climb pt2 at cadence 80 [ERG watts = 110% of FTP]
1 minute of Hill climb pt3 at cadence 95 [ERG watts = 102% of FTP]
10 seconds of U Turn at cadence 0
1 minute of Downhill pt1 at cadence 95 [ERG watts = 105% of FTP]
2 minutes 30 seconds of Downhill pt2 at cadence 105 [ERG watts = 90% of FTP]
10 seconds of Left hander 2 at cadence 0
3 minutes 15 seconds of Home leg at cadence 100 [ERG watts = 105% of FTP]
30 seconds of Last hill PUNCH at cadence 90 [ERG watts = 115% of FTP]