5min @ 85rpm, from 25 to 75 % FTP
3min @ 90rpm, 100 % FTP
30sec @ 110rpm, 125 % FTP
2min 30sec @ 90rpm, 100 % FTP
30sec @ 110rpm, 120 % FTP
2min @ 90rpm, 100 % FTP
30sec @ 110rpm, 115 % FTP
1min 30sec @ 90rpm, 100 % FTP
30sec @ 110rpm, 110 % FTP
1min @ 90rpm, 100 % FTP
30sec @ 110rpm, 105 % FTP
2min 30sec from 50 to 25 % FTP
View watts
Enter FTP
5min @ 85rpm, from <span
data-value="25" data-unit="relpow">25</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 3min @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ 110rpm, <span
data-value="125" data-unit="relpow">125</span>% FTP 2min 30sec @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ 110rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 2min @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ 110rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 1min 30sec @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ 110rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 1min @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ 110rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 2min 30sec from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 20m
Stress points: 29
Zone distribution Z1: 6m
Z2: 2m
Z3: -
Z4: 10m
Z5: 2m
Z6: 1m
This workout simulated the demands of a race or hard ride where you've forced to go between "hard" and "harder." It's a tough one, but it packs a lot of intensity into a little amount of time. Better yet, it will help you handle even tougher rides in the future!
✓ Available in Zwift
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