5min @ 50% FTP
2x 10sec @ 181% FTP,
50sec @ 50% FTP
2min @ 50% FTP
1min @ 109% FTP
2min @ 56% FTP
3min @ 84% FTP
3min @ 56% FTP
4x 5min @ 100rpm, 92% FTP,
3min @ 80rpm, 50% FTP
10min from 75 to 50% FTP
Workout overview
Duration: 1h
Stress points: 59
Zone distribution
Z1: 29m
Z2: 6m
Z3: 3m
Z4: 20m
Z5: 1m
Z6: -
Targeting your aerobic efficiency with 5 x 5min sub-threshold efforts with 3min recovery.
We are also introducing an added stress by challenging your neuromuscular system by increasing the target cadence.
No longer available in Zwift*
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*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?.