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.

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

    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

  • 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

  • Tempo Climbing

    1h 1m | 69 SP

  • 1. Long Climbs

    57m | 61 SP

  • 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