Sprints into Zone 3 #2

Duration 01:07:00 TSS 102 IF 0.95 Has instructions

03:00 @ 50%

00:10 @ 170%

00:50 @ 50%

ramp 02:00 @ 65% FTP - 75% FTP

02:00 @ 50%

ramp 02:00 @ 76% FTP - 95% FTP

03:00 @ 50%

01:00 @ 125%

01:00 @ 66%

00:30 @ 150%

00:30 @ 65%

00:15 @ 167%

00:45 @ 65%

00:10 @ 185%

00:50 @ 65%

05:00 @ 81%

02:00 @ 50%

01:00 @ 125%

01:00 @ 66%

00:30 @ 150%

00:30 @ 65%

00:15 @ 167%

00:45 @ 65%

00:10 @ 185%

00:50 @ 65%

05:00 @ 81%

02:00 @ 50%

01:00 @ 125%

01:00 @ 66%

00:30 @ 150%

00:30 @ 65%

00:15 @ 167%

00:45 @ 65%

00:10 @ 185%

00:50 @ 65%

05:00 @ 81%

02:00 @ 50%

01:00 @ 125%

01:00 @ 65%

00:30 @ 150%

00:30 @ 65%

00:15 @ 167%

00:45 @ 65%

00:10 @ 185%

00:50 @ 66%

05:00 @ 81%

05:00 @ 50%

We often need to perform a series of hard accelerations to better position ourselves for a critical part of the race. These above threshold efforts result in lactate accumulation, which becomes the preferred fuel source.

But there's no time to rest. Once you have fought for position, you will need to keep the pressure on the pedals to stay at the front of the race.