2min @ 50% FTP1min @ 95% FTP1min @ 50% FTP1min @ 95% FTP1min @ 50% FTP1min @ 109% FTP1min @ 50% FTP1min @ 109% FTP1min @ 50% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP3min @ 78% FTP10sec @ 121% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 2m 30s

Stress points: 67

Zone distribution

Z1: 8m

Z2: 3m

Z3: 45m

Z4: 2m

Z5: 2m

Z6: 3m

13%
5%
72%
3%
3%
4%

NEUROMUSCULAR POWER #1
-----
WU:
10 Min including 1 min efforts in zone 4 and 5.
-----
MS:
Every 3min perform a 10 Sec surge.
TARGET: Power Zone 3 (lower end of range)
CADENCE: Vary cadence throughout the ride from 85-105rpm.

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

  • Day 1 - Pre-Training Plan

    50m | 54 SP

  • Day 2 - Sub-Threshold #1

    56m | 57 SP

  • Day 3 - Rest Day

    - | 0 SP

  • Day 4 - FTP Test (short)

    45m | 49 SP

  • Day 5 - Neuromuscular Power #1

    1h 3m | 67 SP

  • Day 6 - AC Maintenance #1

    58m | 65 SP

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