CX Big Ring Efforts

Warmup 10-15 min easy
5 min max effort zone 5
3 x 10 90% FTP
every 2 minutes 20 sec push hard on the pedals
10 min rest between sets
finish 3 x 1 start efforts
2 min rest between
10-15 min cool down

Total Time: 01:36:00

Category: Speed

Author: abutts

Intervals

15 minutes of Warm Up at cadence 90 to 120 and zone recovery [Fixed resistance 1]
5 minutes of 5 min Max effort at zone maximal [Fixed resistance 2]
2 minutes of 1 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 Sec Push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 1 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
10 minutes of 10 min rest at zone recovery
2 minutes of 2 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 Sec Push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 2 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
10 minutes of 10 min rest at zone recovery
2 minutes of 3 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 10 minute 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 Sec Push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 10 min 90% FTP at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 10 min 90% push at zone sub-maximal [Fixed resistance 2]
20 seconds of 20 sec push at zone maximal [Fixed resistance 6]
1 minute 40 seconds of 3 of 3 of 10 min push at zone sub-maximal [Fixed resistance 2]
2 minutes of 2 min rest at zone recovery
1 minute of 1 of 3 Start 1 min MAX at zone maximal [Fixed resistance 4]
2 minutes of Rest at zone recovery
1 minute of 2 of 3 Start 1 min MAX at zone maximal [Fixed resistance 4]
2 minutes of Rest at zone recovery
1 minute of 3 of 3 Start 1 min MAX at zone maximal [Fixed resistance 4]
2 minutes of Rest at zone recovery
15 minutes of 15 min CD at zone endurance [Fixed resistance 1]

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