8min @ 85rpm, from 50 to 75 % FTP
1x 3min @ 95rpm, 75 % FTP,120 % FTP
1x 3min @ 95rpm, 75 % FTP,120 % FTP
1x 3min @ 95rpm, 75 % FTP,120 % FTP
1x 3min @ 95rpm, 75 % FTP,120 % FTP
1x 3min @ 95rpm, 75 % FTP,120 % FTP
3min 15sec from 65 to 30 % FTP
View watts
Enter FTP
8min @ 85rpm, from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 1x 3min @ 95rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 15sec @ 100rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 1x 3min @ 95rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 30sec @ 105rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 1x 3min @ 95rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 45sec @ 110rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 1x 3min @ 95rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 105rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 1x 3min @ 95rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min 15sec @ 100rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 3min 15sec from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="30" data-unit="relpow">30</span>% FTP Workout overview Duration: 30m
Stress points: 33
Zone distribution Z1: 6m
Z2: 20m
Z3: -
Z4: -
Z5: -
Z6: 4m
What's your limit? It's time to expand it. The Expand workout runs you through a series of high-power surges that increase in length. This targets your ability to surge over and over and hold those efforts longer.
✓ Available in Zwift
More workouts like this