10min from 30 to 80 % FTP
3x 3min @ 106 % FTP,95 % FTP
15min @ 60 % FTP
3x 3min @ 106 % FTP,95 % FTP
15min @ 60 % FTP
5min from 75 to 45 % FTP
View watts
Enter FTP
10min from <span
data-value="30.000001" data-unit="relpow">30</span> to <span
data-value="80.000001" data-unit="relpow">80</span>% FTP 3x 3min @ <span
data-value="105.50001" data-unit="relpow">106</span>% FTP,<br
/> 3min @ <span
data-value="95.000005" data-unit="relpow">95</span>% FTP 15min @ <span
data-value="60.000002" data-unit="relpow">60</span>% FTP 3x 3min @ <span
data-value="105.50001" data-unit="relpow">106</span>% FTP,<br
/> 3min @ <span
data-value="95.000005" data-unit="relpow">95</span>% FTP 15min @ <span
data-value="60.000002" data-unit="relpow">60</span>% FTP 5min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="45.000002" data-unit="relpow">45</span>% FTP Workout overview Duration: 1h 21m
Stress points: 98
Zone distribution Z1: 9m
Z2: 36m
Z3: 1m
Z4: 18m
Z5: 18m
Z6: -
This workout is similar to a very common FTP building working, the 2x20's, but with a twist. By changing the threshold blocks to Over/Under intervals you may also help train your body to recover when effort goes just below your threshold power.
No longer available in Zwift*
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*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? .