Sprints into Zone 3 #1

Duration 01:01:00 TSS 65 IF 0.8

03:00 @ 50%

4x

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 @ 50%

00:30 @ 150%

00:30 @ 50%

00:15 @ 167%

00:45 @ 50%

00:10 @ 185%

00:50 @ 50%

05:00 @ 81%

05:00 @ 50%

01:00 @ 125%

01:00 @ 50%

00:30 @ 150%

00:30 @ 50%

00:15 @ 167%

00:45 @ 50%

00:10 @ 185%

00:50 @ 50%

05:00 @ 81%

05:00 @ 50%

01:00 @ 125%

01:00 @ 50%

00:30 @ 150%

00:30 @ 50%

00:15 @ 167%

00:45 @ 50%

00:10 @ 185%

00:50 @ 50%

05:00 @ 81%

05:00 @ 50%

Quite often we need to perform a series off hard accelerations to better position ourselves for a critical part of the race. These above threshold efforts result in the accumulation of lactate 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.

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