3min @ 85rpm, 50% FTP
1min @ 85rpm, 60% FTP
1min @ 90rpm, 65% FTP
1min @ 90rpm, 81% FTP
1min @ 95rpm, 109% FTP
2min @ 85rpm, 50% FTP
4min @ 95rpm, 90% FTP
3min @ 85rpm, 50% FTP
20x 30sec @ 100rpm, 113% FTP,
2min 30sec @ 80rpm, 50% FTP
15min free ride
Workout overview
Duration: 1h 31m
Stress points: 80
Zone distribution
Z1: 58m
Z2: 2m
Z3: 16m
Z4: 4m
Z5: 11m
Z6: -
After warming up you will complete the main set of 20 x 30sec @ 113%FTP with 2.5min recovery. These are controlled accelerations, NOT max sprints.
Today the endurance part comes at the end.
Observe your heart rate throughout the 'Mito' set. Is it returning to normal resting values after each 30sec surge?
No longer available in Zwift*
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