Mixed Terrain

Tempo, 3 × 3 min @ 105%, sweet spot, 10 min free ride

A bit of everything, like a real ride: tempo, short climbs, sweet spot, and ten minutes to ride the world your way.

Structure

1. 10:00 @ 50→72%
2. 10:00 @ 76%
3. 4:00 easy @ 55%
4. 3 × (3:00 @ 105% + 3:00 easy @ 55%)
5. 10:00 @ 88%
6. 5:00 easy @ 55%
7. 10:00 free ride
8. 8:00 @ 60→45%

Percentages of your FTP. Intensity can be moved ±5 % at a time while you ride.