3min @ 50% FTP
4x 10sec @ 181% FTP,
50sec @ 50% FTP
3min @ 70% FTP
2min @ 50% FTP
2x 5min @ 100rpm, 95% FTP,
5min @ 80rpm, 81% FTP
5min @ 50% FTP
2x 5min @ 100rpm, 95% FTP,
5min @ 80rpm, 81% FTP
5min from 75 to 50% FTP
Workout overview
Duration: 1h 2m
Stress points: 71
Zone distribution
Z1: 15m
Z2: 6m
Z3: 20m
Z4: 20m
Z5: -
Z6: 1m
After warming up you will complete 2 x 20min efforts that vary in cadence and power.
5min higher power / lower cadence
5min lower power / higher cadence
Take note of your heart rate at the beginning and end of each 30min interval.
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?.