5min @ 50% FTP1min @ 57% FTP1min @ 63% FTP1min @ 70% FTP1min @ 76% FTP3min @ 55% FTP5min @ 113% FTP5min @ 55% FTP5min @ 109% FTP5min @ 55% FTP5min @ 105% FTP5min @ 55% FTP15min free ride5min @ 113% FTP5min @ 55% FTP5min @ 109% FTP5min @ 55% FTP5min @ 105% FTP5min @ 55% FTP1min @ 76% FTP1min @ 73% FTP1min @ 70% FTP1min @ 67% FTP1min @ 64% FTP1min @ 62% FTP1min @ 59% FTP1min @ 56% FTP1min @ 53% FTP1min @ 50% FTP
Workout overview

Duration: 1h 37m

Stress points: 120

Zone distribution

Z1: 43m

Z2: 9m

Z3: 15m

Z4: -

Z5: 30m

Z6: -

44%
9%
15%
0%
31%
0%

Warm up well including 3 x 6 second accelerations during the 10 minute warm up.
Followed by 2 sets of
3 x 5min @ 112%, 109% and 105% respectively, with 5min recovery.
Riding between sets is 'Free Ride Endurance'.
Cool down.

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 - Endurance /Free Ride

    45m | 48 SP

  • Day 2 - Anaerobic Intensive x 4

    1h 14m | 63 SP

  • Day 3 - FTP Test (short)

    45m | 49 SP

  • Day 3 - Rest Day

    - | 0 SP

  • Day 5 - Max Aerobic x 3

    1h 37m | 120 SP

  • Day 6 - XX SST 2 x 30min

    1h 36m | 122 SP

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