5min @ 85rpm, from 25 to 75 % FTP
7x 30sec @ 110rpm, 120 % FTP,65 % FTP
2min @ 85rpm, 40 % FTP
7x 30sec @ 110rpm, 120 % FTP,65 % FTP
2min from 50 to 25 % FTP
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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 7x 30sec @ 110rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 2min @ 85rpm, <span
data-value="40" data-unit="relpow">40</span>% FTP 7x 30sec @ 110rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 2min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 30m
Stress points: 34
Zone distribution Z1: 8m
Z2: 16m
Z3: -
Z4: -
Z5: -
Z6: 7m
Powerful and efficient, this high-intensity interval workout uses short bursts mixed with recovery periods to build up your energy and strength. In classic HIIT form, you'll do seven sets of 30 seconds of hard effort, and 1 minute of rest in between. Lucky you.
✓ Available in Zwift
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