Workout Details
1. WARM UP
• 10 min @ 50% FTP
2. RAMP IT UP IN 3 STEPS
• Easy: 4 min @ 60% FTP
• Moderate: 4 min @ 75% FTP
• Moderately Hard: 4 min @ 90% FTP
3. RECOVERY, 5 MIN @ 55% FTP
4. REPEAT 3 TIMES
• 70.3 Pace: 10 min @ 87% FTP
• Max the aerobic engine: 3 min @ 130% FTP
• Recovery: 5 min @ 55% FTP
5. COOL DOWN
• 9 min @ 40% FTP
Duration: 1:30:00
IF: 0.86
TSS: 110.7
References:
1. Ritchie, D., Allen, J. B., & Kirkland, A. (2017). Where science meets practice: Olympic coaches' crafting of the tapering process. Journal of Sports Sciences, 1--10.
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