5min @ 50% FTP5x 30sec @ 65% FTP,
30sec @ 80% FTP
3min @ 50% FTP2min @ 60rpm, 89% FTP2min @ 65rpm, 89% FTP2min @ 70rpm, 89% FTP5min @ 50% FTP2min @ 60rpm, 89% FTP2min @ 65rpm, 89% FTP2min @ 70rpm, 89% FTP5min @ 50% FTP2min @ 60rpm, 89% FTP2min @ 65rpm, 89% FTP2min @ 70rpm, 89% FTP10min free ride5min @ 95% FTP5min from 75 to 50% FTP
Workout overview

Duration: 1h 1m

Stress points: 62

Zone distribution

Z1: 20m

Z2: 6m

Z3: 31m

Z4: 5m

Z5: -

Z6: -

33%
9%
50%
8%
0%
0%

Strength endurance work, building up over 6min. Starting with a cadence of 60 for 2min, this is increased by 5rpm every 2min.

After some endurance building 'free riding' you will complete a 5min sub-threshold effort with cadence self selected.

✓ Available in Zwift More workouts like this

  • Day 1 - Endurance /Free Ride

    50m | 53 SP

  • Day 2 - Progressive 6min #3

    1h 1m | 62 SP

  • Day 3 - Rest Day

    - | 0 SP

  • Day 4 - Sprints #2

    55m | 56 SP

  • Day 5 - 5 x 5min 100rpm

    1h | 59 SP

  • Day 6 - Strength Endurance #3

    1h 4m | 62 SP

Similar workouts

  • Tempo with 30sec spike #2

    1h 2m | 69 SP

  • Day 2 - 15min varied tempo #2

    1h | 62 SP

  • Day 6 - Strength Endurance #3

    1h 4m | 62 SP

  • Not So Sweet Spot

    1h | 68 SP

  • Day 2 - 15min varied tempo #3

    1h | 73 SP

  • 7. Spin up #3

    1h | 65 SP

  • 4. Spin up #2

    59m | 63 SP

  • Chase To Race Your Dream

    1h | 67 SP

  • 2. Spin Up #1

    56m | 58 SP

  • Day 6 - Sprints #1

    1h | 60 SP

  • The Lockdown Roller

    1h | 62 SP

  • Tempo 15min / Target rpm #1

    56m | 56 SP