Workout overview

Duration: 1h 47m

Stress points: 116

Zone distribution

Z1: 20m

Z2: 26m

Z3: 10m

Z4: 45m

Z5: 6m

Z6: -

19%
24%
9%
42%
6%
0%

15 minute warmup working into Endurance with 3 x 1 minute fast pedals to wake up legs followed by FTP builder intervals. Complete 3 x 15 minutes at FTP with 5 minute recovery between each effort at Endurance. Keep your cadence at 85 - 105 rpm. Once complete ride easy for 10 minutes. Complete 2 x 3 minutes in your VO2Max with 3 minutes of rest between intervals. Finish with 10 minute cool down.

✓ Available in Zwift More workouts like this

Similar workouts

  • Day 3

    1h 47m | 116 SP

  • Over Under Progression #5

    1h 30m | 97 SP

  • Over Under Progression #12

    1h 34m | 104 SP

  • Crisscross

    1h 32m | 105 SP

  • Over Under Progression #19

    1h 32m | 99 SP

  • Over Under Progression #20

    1h 31m | 98 SP

  • Climbing Accellerations 2x15min

    1h 20m | 72 SP

  • Long Ride - Spiked Base Prg Vo2

    1h 55m | 123 SP

  • 4. Saturday - SST: Bursts

    1h 15m | 82 SP

  • Day 6 - Mini Mega

    1h 45m | 130 SP

  • Kirizuma

    1h 30m | 100 SP

  • GC Coaching's Kirizuma

    1h 30m | 100 SP