3min @ 50 % FTP
2x 1min @ 90rpm, 75 % FTP,50 % FTP
2x 1min @ 95rpm, 90 % FTP,50 % FTP
3min @ 50 % FTP
6min @ 95rpm, 83 % FTP
4min @ 90rpm, 98 % FTP
1min @ 90rpm, 109 % FTP
5min @ 50 % FTP
6min @ 95rpm, 83 % FTP
4min @ 90rpm, 98 % FTP
1min @ 90rpm, 109 % FTP
5min @ 50 % FTP
10min @ 90rpm, 95 % FTP
5min @ 50 % FTP
View watts
Enter FTP
3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2x 1min @ 90rpm, <span
data-value="75.449997" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 80rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 2x 1min @ 95rpm, <span
data-value="90.449989" data-unit="relpow">90</span>% FTP,<br
/> 1min @ 80rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 6min @ 95rpm, <span
data-value="83.449996" data-unit="relpow">83</span>% FTP 4min @ 90rpm, <span
data-value="98.449993" data-unit="relpow">98</span>% FTP 1min @ 90rpm, <span
data-value="109.44999" data-unit="relpow">109</span>% FTP 5min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 6min @ 95rpm, <span
data-value="83.449996" data-unit="relpow">83</span>% FTP 4min @ 90rpm, <span
data-value="98.449993" data-unit="relpow">98</span>% FTP 1min @ 90rpm, <span
data-value="109.44999" data-unit="relpow">109</span>% FTP 5min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 10min @ 90rpm, <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 5min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP
Workout overview Duration: 1h 1m
Stress points: 68
Zone distribution Z1: 25m
Z2: 2m
Z3: 12m
Z4: 20m
Z5: 2m
Z6: -
After warming up you will be completing 2 x 11min 'progressive' intervals. Starting out with a comfortable sub-threshold effort, you will finish with a 1min above threshold effort.
No longer available in Zwift*
More workouts like this
*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? .