TheSufferFest.com's Downward Spiral

1 minute 6 seconds at zone recovery [ERG watts = 50% of FTP]
3 minutes 8 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 33 seconds at zone endurance [ERG watts = 76% of FTP]
30 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
1 minute 9 seconds at zone endurance [ERG watts = 76% of FTP]
31 seconds at zone VO2-MAX [ERG watts = 114% of FTP]
51 seconds at zone endurance [ERG watts = 76% of FTP]
2 minutes 12 seconds at zone sub-maximal [ERG watts = 134% of FTP]
2 minutes 9 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 45 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 59 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 35 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 40 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 18 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 22 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 7 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 8 seconds at zone recovery [ERG watts = 50% of FTP]
47 seconds at zone sub-maximal [ERG watts = 140% of FTP]
53 seconds at zone recovery [ERG watts = 50% of FTP]
34 seconds at zone sub-maximal [ERG watts = 140% of FTP]
37 seconds at zone recovery [ERG watts = 50% of FTP]
18 seconds at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 18 seconds at zone recovery [ERG watts = 50% of FTP]
2 minutes 5 seconds at zone sub-maximal [ERG watts = 134% of FTP]
2 minutes 12 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 49 seconds at zone sub-maximal [ERG watts = 134% of FTP]
2 minutes 1 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 33 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 41 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 16 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 23 seconds at zone recovery [ERG watts = 50% of FTP]
1 minute 1 seconds at zone sub-maximal [ERG watts = 134% of FTP]
1 minute 9 seconds at zone recovery [ERG watts = 50% of FTP]
46 seconds at zone sub-maximal [ERG watts = 140% of FTP]
50 seconds at zone recovery [ERG watts = 50% of FTP]
30 seconds at zone sub-maximal [ERG watts = 140% of FTP]
37 seconds at zone recovery [ERG watts = 50% of FTP]
16 seconds at zone sub-maximal [ERG watts = 140% of FTP]
26 seconds at zone recovery [ERG watts = 50% of FTP]
13 seconds at zone sub-maximal [ERG watts = 140% of FTP]
23 seconds at zone recovery [ERG watts = 50% of FTP]
15 seconds at zone sub-maximal [ERG watts = 140% of FTP]
23 seconds at zone recovery [ERG watts = 50% of FTP]
15 seconds at zone sub-maximal [ERG watts = 140% of FTP]
5 minutes 31 seconds at zone recovery [ERG watts = 50% of FTP]