3min @ 85rpm, 50% FTP
1min @ 90rpm, 60% FTP
1min @ 90rpm, 65% FTP
1min @ 95rpm, 81% FTP
1min @ 95rpm, 109% FTP
2min @ 85rpm, 50% FTP
4min @ 90rpm, 90% FTP
3min @ 85rpm, 50% FTP
15x 30sec @ 100rpm, 113% FTP,
2min 30sec @ 80rpm, 50% FTP
25min free ride
Workout overview
Duration: 1h 26m
Stress points: 79
Zone distribution
Z1: 46m
Z2: 2m
Z3: 26m
Z4: 4m
Z5: 9m
Z6: -
After warming up you will complete the main set of 15 x 30sec @ 113%FTP with 2.5min recovery. These are controlled accelerations, NOT max sprints.
Today the endurance part comes at the end.
✓ Available in Zwift
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