Based on a Best Bike Split generated plan for a simulated 2h30min Mont Tremblant 70.3. Meant for use with a KICKR.
Added a 10min warm up and a 5min cool down.
Data used to build the Best Bike Split model was recorded from my Garmin during the 2014 70.3 at Mont Tremblant.
Total Time: 02:44:21
Category: Muscular endurance
Author: sckor
Intervals 10 minutes of Warm Up at cadence 90 and zone recovery with heart rate recovery [ERG watts = 55% of FTP] 2 minutes 3 seconds at zone sub-LT [ERG watts = 78% of FTP] 2 minutes 1 seconds at zone sub-LT [ERG watts = 84% of FTP] 34 seconds at zone recovery [ERG watts = 56% of FTP] 51 seconds at zone lactate threshold [ERG watts = 94% of FTP] 2 minutes 31 seconds at zone sub-LT [ERG watts = 76% of FTP] 1 minute 2 seconds at zone endurance [ERG watts = 68% of FTP] 41 seconds at zone recovery [ERG watts = 55% of FTP] 2 minutes 57 seconds at zone sub-LT [ERG watts = 83% of FTP] 1 minute 2 seconds at zone endurance [ERG watts = 73% of FTP] 1 minute 17 seconds at zone lactate threshold [ERG watts = 92% of FTP] 1 minute 39 seconds at zone endurance [ERG watts = 68% of FTP] 4 minutes 7 seconds at zone sub-LT [ERG watts = 89% of FTP] 1 minute 29 seconds at zone sub-LT [ERG watts = 77% of FTP] 1 minute 33 seconds at zone endurance [ERG watts = 72% of FTP] 1 minute 26 seconds at zone lactate threshold [ERG watts = 95% of FTP] 1 minute 17 seconds at zone sub-LT [ERG watts = 82% of FTP] 22 seconds at zone endurance [ERG watts = 67% of FTP] 46 seconds at zone endurance [ERG watts = 63% of FTP] 1 minute 25 seconds at zone recovery [ERG watts = 53% of FTP] 1 minute 13 seconds at zone endurance [ERG watts = 76% of FTP] 5 minutes 58 seconds at zone endurance [ERG watts = 76% of FTP] 6 minutes 21 seconds at zone endurance [ERG watts = 78% of FTP] 1 minute 2 seconds at zone endurance [ERG watts = 77% of FTP] 3 minutes 30 seconds at zone endurance [ERG watts = 73% of FTP] 2 minutes 33 seconds at zone sub-LT [ERG watts = 84% of FTP] 1 minute 29 seconds at zone endurance [ERG watts = 75% of FTP] 1 minute 44 seconds at zone lactate threshold [ERG watts = 90% of FTP] 1 minute 28 seconds at zone endurance [ERG watts = 64% of FTP] 23 seconds at zone endurance [ERG watts = 75% of FTP] 42 seconds at zone sub-LT [ERG watts = 77% of FTP] 1 minute 35 seconds at zone lactate threshold [ERG watts = 92% of FTP] 1 minute 43 seconds at zone endurance [ERG watts = 67% of FTP] 1 minute 28 seconds at zone sub-LT [ERG watts = 78% of FTP] 1 minute 51 seconds at zone endurance [ERG watts = 70% of FTP] 10 seconds at zone endurance [ERG watts = 65% of FTP] 1 minute 31 seconds at zone sub-LT [ERG watts = 83% of FTP] 3 minutes 26 seconds at zone sub-LT [ERG watts = 77% of FTP] 6 minutes 6 seconds at zone endurance [ERG watts = 75% of FTP] 6 minutes 10 seconds at zone sub-LT [ERG watts = 77% of FTP] 1 minute 27 seconds at zone endurance [ERG watts = 75% of FTP] 3 minutes 43 seconds at zone lactate threshold [ERG watts = 96% of FTP] 1 minute 24 seconds at zone lactate threshold [ERG watts = 89% of FTP] 52 seconds at zone sub-LT [ERG watts = 82% of FTP] 1 minute 24 seconds at zone endurance [ERG watts = 61% of FTP] 1 minute 33 seconds at zone sub-LT [ERG watts = 81% of FTP] 1 minute 27 seconds at zone sub-LT [ERG watts = 77% of FTP] 2 minutes 4 seconds at zone endurance [ERG watts = 63% of FTP] 44 seconds at zone sub-LT [ERG watts = 76% of FTP] 1 minute 49 seconds at zone endurance [ERG watts = 69% of FTP] 59 seconds at zone sub-LT [ERG watts = 77% of FTP] 2 minutes 53 seconds at zone sub-LT [ERG watts = 79% of FTP] 26 seconds at zone sub-LT [ERG watts = 81% of FTP] 1 minute 42 seconds at zone endurance [ERG watts = 71% of FTP] 34 seconds at zone sub-LT [ERG watts = 76% of FTP] 2 minutes 35 seconds at zone sub-LT [ERG watts = 82% of FTP] 35 seconds at zone sub-LT [ERG watts = 76% of FTP] 1 minute 4 seconds at zone lactate threshold [ERG watts = 92% of FTP] 1 minute 15 seconds at zone endurance [ERG watts = 65% of FTP] 58 seconds at zone sub-LT [ERG watts = 83% of FTP] 2 minutes 26 seconds at zone endurance [ERG watts = 70% of FTP] 1 minute 26 seconds at zone lactate threshold [ERG watts = 95% of FTP] 1 minute 56 seconds at zone sub-LT [ERG watts = 81% of FTP] 1 minute 47 seconds at zone sub-LT [ERG watts = 77% of FTP] 29 seconds at zone recovery [ERG watts = 54% of FTP] 54 seconds at zone lactate threshold [ERG watts = 94% of FTP] 1 minute 35 seconds at zone endurance [ERG watts = 68% of FTP] 44 seconds at zone endurance [ERG watts = 72% of FTP] 2 minutes 31 seconds at zone sub-LT [ERG watts = 85% of FTP] 1 minute 6 seconds at zone endurance [ERG watts = 66% of FTP] 1 minute 21 seconds at zone sub-LT [ERG watts = 77% of FTP] 43 seconds at zone lactate threshold [ERG watts = 93% of FTP] 1 minute 5 seconds at zone sub-LT [ERG watts = 79% of FTP] 1 minute 59 seconds at zone lactate threshold [ERG watts = 97% of FTP] 1 minute 2 seconds at zone endurance [ERG watts = 69% of FTP] 1 minute 15 seconds at zone lactate threshold [ERG watts = 100% of FTP] 1 minute 9 seconds at zone endurance [ERG watts = 63% of FTP] 4 minutes 4 seconds at zone sub-LT [ERG watts = 86% of FTP] 1 minute 34 seconds at zone endurance [ERG watts = 67% of FTP] 1 minute 17 seconds at zone endurance [ERG watts = 65% of FTP] 1 minute 41 seconds at zone lactate threshold [ERG watts = 91% of FTP] 33 seconds at zone recovery [ERG watts = 43% of FTP] 59 seconds at zone sub-LT [ERG watts = 84% of FTP] 45 seconds at zone recovery [ERG watts = 50% of FTP] 53 seconds at zone endurance [ERG watts = 75% of FTP] 21 seconds at zone recovery [ERG watts = 54% of FTP] 1 minute 13 seconds at zone endurance [ERG watts = 75% of FTP] 42 seconds at zone lactate threshold [ERG watts = 96% of FTP] 1 minute 2 seconds at zone sub-LT [ERG watts = 79% of FTP] 1 minute 55 seconds at zone endurance [ERG watts = 68% of FTP] 5 minutes of Warm Down at zone recovery [ERG watts = 55% of FTP]