5min from 50 to 75% FTP
5x 30sec @ 65% FTP,
30sec @ 80% FTP
15min free ride
6x 30sec @ 113% FTP,
30sec @ 76% FTP
10min @ 65% FTP
6x 30sec @ 113% FTP,
30sec @ 76% FTP
5min from 75 to 50% FTP
Workout overview
Duration: 52m
Stress points: 56
Zone distribution
Z1: 4m
Z2: 25m
Z3: 18m
Z4: -
Z5: 6m
Z6: -
After warming up complete 15 minutes of 'free-ride' to build a little fatigue in the legs. Aim to keep power within Zones 2 and 3 during this time.
We then complete
2 sets of (6 x 30sec efforts @ Z5 Power with 30sec recovery). With 10 minute recovery between the sets.
✓ Available in Zwift
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