3min @ 50% FTP4x 10sec @ 181% FTP,
50sec @ 50% FTP
3min @ 70% FTP2min @ 50% FTP4min @ 90% FTP3min @ 50% FTP15sec @ 200% FTP5min @ 85rpm, 89% FTP15sec @ 200% FTP5min @ 95rpm, 77% FTP15sec @ 200% FTP5min @ 90rpm, 89% FTP4min 30sec @ 50% FTP15sec @ 200% FTP5min @ 85rpm, 77% FTP15sec @ 200% FTP5min @ 95rpm, 82% FTP15sec @ 200% FTP5min @ 90rpm, 89% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h

Stress points: 73

Zone distribution

Z1: 18m

Z2: 6m

Z3: 30m

Z4: 4m

Z5: -

Z6: 2m

30%
10%
50%
7%
0%
4%

Working in your Tempo zone, today we are varying the cadence and power.

However, start each 5min effort with a 'high speed sprint'. Out of the saddle for the sprint, then straight into the tempo effort.

Observe your HR during the 15min intervals and look for changes in heart rate when your cadence changes.

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 - 15min varied tempo #3

    1h | 73 SP

  • Day 3 - Rest Day

    - | 0 SP

  • Day 4 - Progressive 6min #2

    58m | 58 SP

  • Day 5 - 6+1+3 #1

    1h 10m | 79 SP

  • Day 6 - Strength Endurance #1

    59m | 55 SP

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