5min from 42 to 70% FTP
2min @ 50% FTP
3min @ 70% FTP
4x 10sec @ 110rpm, 175% FTP,
50sec @ 80rpm, 50% FTP
2min @ 50% FTP
5min @ 95rpm, 90% FTP
3min @ 85rpm, 50% FTP
4x 5min @ 80% FTP,
1min @ 61% FTP
4min @ 85rpm, 50% FTP
Workout overview
Duration: 52m
Stress points: 48
Zone distribution
Z1: 17m
Z2: 9m
Z3: 20m
Z4: 5m
Z5: -
Z6: 1m
A short session to get you started on your FTP journey.
With 4 x 5min moderate intensity intervals, you will be introducing yourself to the duration of the final test session in 4 weeks time.
Training at the top end of your tempo range will improve aerobic capabilities by increasing muscle glycogen stores.
No longer available in Zwift*
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*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.