3min @ 50% FTP4x 10sec @ 181% FTP,
50sec @ 50% FTP
3min @ 70% FTP2min @ 50% FTP2x 5min @ 100rpm, 95% FTP,
5min @ 80rpm, 81% FTP
5min @ 50% FTP2x 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

25%
10%
32%
32%
0%
1%

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.

✓ Available in Zwift More workouts like this

  • Day 1 - Endurance /Free Ride

    50m | 53 SP

  • Day 2 - Pyramid Cadence Efforts

    56m | 52 SP

  • Day 3 - Rest Day

    - | 0 SP

  • Day 4 - Anaerobic #1

    53m | 83 SP

  • Day 5 - Vo2 Max Declining 6min

    1h 2m | 81 SP

  • Day 6 - 20min varied cadence

    1h 2m | 71 SP

Similar workouts

  • SZRGWO 01.4

    51m | 68 SP

  • 2. TUE: Gentle Squeeze

    53m | 61 SP

  • Day 5 - 6+1+3 #1

    1h 10m | 79 SP

  • #43-DPC TT - Strength Reps - Set 1

    55m | 62 SP

  • Day 6 - Tempo Climbing

    1h 1m | 69 SP

  • 1. Long Climbs

    57m | 61 SP

  • C) 90% FTP // 4x6' @75 RPM

    1h | 58 SP

  • 7. Threshold #3

    58m | 73 SP

  • Day 5 - 15min Varied Tempo

    45m | 46 SP

  • Day 6 - 15min Varied Tempo

    45m | 46 SP

  • Day 1 - HIT 80% FTP #2

    54m | 51 SP

  • SZRGWO 06.0

    49m | 70 SP