5min @ 50 % FTP
5x 30sec @ 90rpm, 65 % FTP,80 % FTP
3min @ 50 % FTP
4x 40sec @ 95rpm, 121 % FTP,50 % FTP
10min @ 90rpm, 95 % FTP
10min @ 50 % FTP
4x 40sec @ 95rpm, 121 % FTP,50 % FTP
10min @ 90rpm, 95 % FTP
5min @ 50 % FTP
View watts
Enter FTP
5min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5x 30sec @ 90rpm, <span
data-value="65.449995" data-unit="relpow">65</span>% FTP,<br
/> 30sec @ 95rpm, <span
data-value="80.449992" data-unit="relpow">80</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4x 40sec @ 95rpm, <span
data-value="121.45" data-unit="relpow">121</span>% FTP,<br
/> 30sec @ 80rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 10min @ 90rpm, <span
data-value="95.449996" data-unit="relpow">95</span>% FTP 10min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 4x 40sec @ 95rpm, <span
data-value="121.45" data-unit="relpow">121</span>% FTP,<br
/> 20sec @ 80rpm, <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: 56m 40s
Stress points: 67
Zone distribution Z1: 26m
Z2: 3m
Z3: 3m
Z4: 20m
Z5: -
Z6: 5m
By building up some lactate prior to completing a sub-threshold effort, you will be training your body to clear lactate while improving the efficiency of your aerobic system.
No longer available in Zwift*
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