Through the Zones #3

• 05:00 @ 45% FTP - 75% FTP
• 2x

  01:00 @ 90% FTP,
  01:00 @ 55% FTP
• 00:20 @ 150% FTP
• 05:00 @ 81% FTP - 90% FTP
• 00:20 @ 150% FTP
• 03:00 @ 96% FTP - 103% FTP
• 00:20 @ 150% FTP
• 02:00 @ 105% FTP - 117% FTP
• 05:00 @ 81% FTP - 90% FTP
• 00:20 @ 150% FTP
• 03:00 @ 96% FTP - 103% FTP
• 00:20 @ 150% FTP
• 02:00 @ 105% FTP - 117% FTP
• 03:00 @ 55% FTP

Enter FTP

After warming up, complete a 20 minute 'Through the zones' interval. The 20-minute effort features a 20-second surge before and after a 5-minute tempo effort, a 3-minute threshold effort and a 2 minute VO2 effort.