Title
[British Cycling]
[Warmup] 90rpm
05:00 (05:00)
1/57
[Warmup] 95rpm
02:00 (07:00)
2/57
[Warmup] 100rpm
02:00 (09:00)
3/57
[Warmup] 105rpm
02:00 (11:00)
4/57
[Warmup] 110rpm
01:30 (12:30)
5/57
[Warmup] 120-130rpm
00:30 (13:00)
6/57
[Warmup] 90rpm
02:00 (15:00)
7/57
[Warmup] MAX RPM! GO GO GO
00:06 (15:06)
8/57
[Warmup] 90rpm
01:00 (16:06)
9/57
[Warmup] MAX RPM! GO GO GO
00:06 (16:12)
10/57
[Warmup] 90rpm
01:00 (17:12)
11/57
[Warmup] MAX RPM! GO GO GO
00:06 (17:18)
12/57
[Warmup] 90rpm
02:42 (20:00)
13/57
90% FTP (Under)
01:00 (21:00)
14/57
110% FTP (Over
01:00 (22:00)
15/57
90% FTP (Under)
01:00 (23:00)
16/57
110% FTP (Over
01:00 (24:00)
17/57
90% FTP (Under)
01:00 (25:00)
18/57
110% FTP (Over
01:00 (26:00)
19/57
90% FTP (Under)
01:00 (27:00)
20/57
110% FTP (Over
01:00 (28:00)
21/57
90% FTP (Under)
01:00 (29:00)
22/57
110% FTP (Over
01:00 (30:00)
23/57
Recovery (Z1-Z2)
05:00 (35:00)
24/57
90% FTP (Under)
01:00 (36:00)
25/57
110% FTP (Over
01:00 (37:00)
26/57
90% FTP (Under)
01:00 (38:00)
27/57
110% FTP (Over
01:00 (39:00)
28/57
90% FTP (Under)
01:00 (40:00)
29/57
110% FTP (Over
01:00 (41:00)
30/57
90% FTP (Under)
01:00 (42:00)
31/57
110% FTP (Over
01:00 (43:00)
32/57
90% FTP (Under)
01:00 (44:00)
33/57
110% FTP (Over
01:00 (45:00)
34/57
Recovery (Z1-Z2)
05:00 (50:00)
35/57
90% FTP (Under)
01:00 (51:00)
36/57
110% FTP (Over
01:00 (52:00)
37/57
90% FTP (Under)
01:00 (53:00)
38/57
110% FTP (Over
01:00 (54:00)
39/57
90% FTP (Under)
01:00 (55:00)
40/57
110% FTP (Over
01:00 (56:00)
41/57
90% FTP (Under)
01:00 (57:00)
42/57
110% FTP (Over
01:00 (58:00)
43/57
90% FTP (Under)
01:00 (59:00)
44/57
110% FTP (Over
01:00 (00:00)
45/57
Recovery (Z1-Z2)
05:00 (01:05:00)
46/57
90% FTP (Under)
01:00 (01:06:00)
47/57
110% FTP (Over
01:00 (01:07:00)
48/57
90% FTP (Under)
01:00 (01:08:00)
49/57
110% FTP (Over
01:00 (01:09:00)
50/57
90% FTP (Under)
01:00 (01:10:00)
51/57
110% FTP (Over
01:00 (01:11:00)
52/57
90% FTP (Under)
01:00 (01:12:00)
53/57
110% FTP (Over
01:00 (01:13:00)
54/57
90% FTP (Under)
01:00 (01:14:00)
55/57
110% FTP (Over
01:00 (01:15:00)
56/57
Cool Down
10:00 (01:25:00)
57/57
