8min from 35 to 95% FTP2min @ 45% FTP10min from 65 to 105% FTP3x 1min @ 92% FTP,
30sec @ 102% FTP
30sec @ 108% FTP5min @ 40% FTP10min from 65 to 105% FTP3x 1min @ 92% FTP,
30sec @ 102% FTP
30sec @ 108% FTP30sec @ 40% FTP5min from 60 to 35% FTP
Workout overview

Duration: 50m 30s

Stress points: 57

Zone distribution

Z1: 16m

Z2: 8m

Z3: 9m

Z4: 17m

Z5: 1m

Z6: -

31%
15%
18%
34%
2%
0%

Today's workout, '2004' is the first in a series of 6 workouts designed to help you prepare for Rapha's Festive 500 Challenge - 500km in eight days.

Rapha was founded in 2004.

You will complete 2 x 15 minute blocks, each containing a 10 minute ramped effort, followed by a short block of 'Over-Unders' where we tip above and under your threshold before a big 30 second push at the end. You will spend a lot of time during todays session just below your threshold power, with a small amount above your FTP - an efficient way to help improve your endurance.

✓ Available in Zwift More workouts like this

  • 2x15 FTP Intervals

    55m | 72 SP

  • 20-40's

    41m | 46 SP

  • 45min Riders Choice

    45m | 48 SP

  • 2004

    51m | 57 SP

  • 40/20's into FTP #1

    55m | 67 SP

  • Anaerobic Capacity Into VO2

    52m | 81 SP

  • Anna van der Breggen - Road Race

    40m | 55 SP

  • Arise

    52m | 61 SP

  • Devedeset Lite

    32m | 34 SP

  • Foundation

    48m | 35 SP

  • Grin And Bear It

    40m | 47 SP

  • Hairpin Wizard

    44m | 44 SP

  • Ham Sandwich

    1h 2m | 76 SP

  • INEOS Grenadiers: All Rounder

    46m | 49 SP

  • Jon's Mix

    54m | 71 SP

  • London Classique

    56m | 82 SP

  • Macro to Micro

    59m | 77 SP

  • Micro Into Threshold

    57m | 67 SP

  • No Nonsense

    36m | 38 SP

  • Orange Unicorn Lite

    32m | 35 SP

  • Over, Under and Beyond

    47m | 55 SP

  • Paceline Work

    38m | 41 SP

  • Pre-Race

    56m | 50 SP

  • Pre-Race With Spin-Ups

    45m | 32 SP

  • Pre-Training Plan

    35m | 38 SP

  • Pyramid Cadence Efforts

    56m | 52 SP

  • Race Simulation

    59m | 73 SP

  • Short Sweet Spot Tune Up

    45m | 40 SP

  • Spaded Sweetie

    1h | 75 SP

  • SST (Short)

    50m | 66 SP

  • Step By Step

    40m | 54 SP

  • The van Baarle

    48m | 38 SP

  • The Wringer

    44m | 87 SP

  • Through the Zones #1

    55m | 65 SP

  • TT#4 Training for the 1st 5 min

    49m | 45 SP

  • Two Timer

    56m | 62 SP

  • Up and Down

    35m | 36 SP

  • Uphill Battle

    1h | 71 SP

  • Watopia Hilly Reverse

    57m | 84 SP

  • Watopia Volcano Circuit

    53m | 77 SP

  • Wild Starts

    55m | 69 SP

  • Zone Benchmarking

    30m | 35 SP

Similar workouts

  • 2004

    51m | 57 SP

  • Sub Threshold #1

    55m | 59 SP

  • 3. Explosive power into Z4

    55m | 66 SP

  • Endurance #3

    1h 6m | 60 SP

  • Endurance #3

    1h 6m | 60 SP

  • Endurance #3

    1h 6m | 60 SP

  • Sweet Spot 20

    59m | 64 SP

  • Sweet Spot 15

    1h 3m | 65 SP

  • The Geoghegan Hart

    42m | 54 SP

  • The Geoghegan Hart

    42m | 54 SP

  • Day 5 - 5 x 5min 100rpm

    1h | 59 SP

  • Over the top

    1h 15m | 71 SP