Standard Deviations – Extended

• Cycling
• 1h 30mTime
• 119Stress
• 0.89Intensity
• 70Popularity

About this workout

The Standard Deviations – Extended workout features two tough 5-minute intervals at 90% FTP, perfect for pushing your aerobic ceiling and improving your performance when the road steepens. This session is a great addition to your training regimen for those high-stakes moments in group rides or time trials.

Workout structure

• 5 min @ 65% (65w)
• 5 min @ 70% (70w)
• 5 min @ 75% (75w)
• 2X
  • 5 min @ 90% (90w)
• 5X
  • 30 sec @ 95% (95w)
  • 30 sec @ 85% (85w)
• 5X
  • 30 sec @ 100% (100w)
  • 30 sec @ 80% (80w)
• 5X
  • 30 sec @ 105% (105w)
  • 30 sec @ 75% (75w)
• 1 min @ 95% (95w)
• 1 min @ 85% (85w)
• 1 min @ 100% (100w)
• 1 min @ 80% (80w)
• 1 min @ 105% (105w)
• 1 min @ 75% (75w)
• 1 min @ 110% (110w)
• 1 min @ 70% (70w)
• 1 min @ 105% (105w)
• 1 min @ 75% (75w)
• 1 min @ 100% (100w)
• 1 min @ 80% (80w)
• 1 min @ 95% (95w)
• 1 min @ 85% (85w)
• 30 sec @ 65% (65w)
• 30 sec @ 75% (75w)
• 30 sec @ 85% (85w)
• 30 sec @ 95% (95w)
• 30 sec @ 105% (105w)
• 30 sec @ 115% (115w)
• 30 sec @ 105% (105w)
• 30 sec @ 95% (95w)
• 30 sec @ 85% (85w)
• 30 sec @ 75% (75w)
• 30 sec @ 65% (65w)
• 30 sec @ 115% (115w)
• 30 sec @ 110% (110w)
• 30 sec @ 105% (105w)
• 30 sec @ 100% (100w)
• 30 sec @ 95% (95w)
• 30 sec @ 90% (90w)
• 30 sec @ 85% (85w)
• 30 sec @ 80% (80w)
• 30 sec @ 75% (75w)
• 30 sec @ 70% (70w)
• 30 sec @ 65% (65w)
• 3X
  • 2:30 min @ 70% (70w)
  • 2:30 min @ 110% (110w)
• 30 sec @ 65% (65w)
• 30 sec @ 90% (90w)
• 30 sec @ 75% (75w)
• 30 sec @ 80% (80w)
• 30 sec @ 85% (85w)
• 30 sec @ 90% (90w)
• 30 sec @ 95% (95w)
• 30 sec @ 100% (100w)
• 30 sec @ 105% (105w)
• 30 sec @ 110% (110w)
• 5 min @ 50% (50w)