Metal

Duration 48:00 TSS 64 IF 0.89 Has RPM target

01:15 @ 42% FTP
01:15 @ 53% FTP
01:15 @ 60% FTP
01:15 @ 70% FTP
02:00 @ 50% FTP
03:00 @ 70% FTP
4x
00:10 @ 175% FTP,
00:50 @ 50% FTP
02:00 @ 50% FTP
04:00 @ 80% FTP
03:00 @ 50% FTP
00:45 @ 125% FTP @ 80RPM
02:00 @ 106% FTP
02:00 @ 88% FTP
00:45 @ 125% FTP @ 70RPM
03:00 @ 80% FTP
02:00 @ 65% FTP
01:30 @ 80% FTP
01:30 @ 98% FTP
00:30 @ 125% FTP @ 60RPM
03:00 @ 95% FTP
03:00 @ 107% FTP
01:00 @ 110% FTP @ 70RPM
04:00 @ 50% FTP

Racing places the rider under some extreme circumstances. You will get a taste of racing, but you will also get a good training benefit.