5min from 55 to 65 % FTP
5min @ 75 % FTP
30sec @ 82 % FTP
30sec @ 55 % FTP
30sec @ 100 % FTP
30sec @ 55 % FTP
30sec @ 110 % FTP
30sec @ 55 % FTP
30sec @ 115 % FTP
30sec @ 55 % FTP
30sec @ 130 % FTP
5min @ 55 % FTP
4x 1min @ 70 % FTP,115 % FTP
5min @ 55 % FTP
8x 20sec @ 140 % FTP,55 % FTP
5min from 65 to 50 % FTP
View watts
Enter FTP
5min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="65" data-unit="relpow">65</span>% FTP 5min @ <span
data-value="75" data-unit="relpow">75</span>% FTP 30sec @ <span
data-value="82" data-unit="relpow">82</span>% FTP 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 30sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 30sec @ <span
data-value="115" data-unit="relpow">115</span>% FTP 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 30sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP 5min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 4x 1min @ <span
data-value="70" data-unit="relpow">70</span>% FTP,<br
/> 1min @ <span
data-value="115" data-unit="relpow">115</span>% FTP 5min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 8x 20sec @ <span
data-value="140" data-unit="relpow">140</span>% FTP,<br
/> 40sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 5min from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="50" data-unit="relpow">50</span>% FTP Workout overview Duration: 45m 30s
Stress points: 49
Zone distribution Z1: 23m
Z2: 13m
Z3: 1m
Z4: 1m
Z5: 5m
Z6: 3m
This is a great all-rounder workout. It starts off with an easy warm up followed by 10 minutes at the top of zone 2, straight into 5 x 30 on, 30 off, working through multiple zones. After fully recovering from the first block you get into the main set. The main part of today's workout is 4 x 60 on, 60 off between zone 2 and zone 5. The final block of work is an all familiar 20 seconds on, 40 seconds on x 8.
✓ Available in Zwift
More workouts like this