5min @ 50% FTP2x 10sec @ 110rpm, 175% FTP,
50sec @ 85rpm, 50% FTP
2min @ 50% FTP1min @ 109% FTP2min @ 50% FTP4min @ 85% FTP3min @ 50% FTP4x 5min @ 95rpm, 95% FTP,
1min @ 65rpm, 61% FTP
5min @ 50% FTP
Workout overview

Duration: 48m

Stress points: 54

Zone distribution

Z1: 19m

Z2: 4m

Z3: 4m

Z4: 20m

Z5: 1m

Z6: -

39%
8%
8%
42%
2%
1%

Getting you ready for next weeks FTP test day.

With 4 x 5min sub-threshold efforts, with little recovery, you will touch on the physical and mental effort you face next week.

Focus on producing 4 steady efforts of equal intensity.

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?.

  • Day 1 - Progressive 11's

    1h 1m | 68 SP

  • Day 2 - Sub-threshold XX #1

    48m | 63 SP

  • Day 3 - Spiked Tempo

    1h 7m | 74 SP

  • Day 4 - Endurance

    1h | 64 SP

  • Day 5 - 40/20's into Threshold

    57m | 67 SP

  • Day 6 - Threshold block #1

    48m | 54 SP

  • Day 7 - Max Aerobic Finale

    54m | 62 SP

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