5min @ 85rpm, from 39 to 62 % FTP
10sec @ 105rpm, 278 % FTP
1min @ 85rpm, 64 % FTP
10sec @ 105rpm, 278 % FTP
1min @ 85rpm, 64 % FTP
10sec @ 105rpm, 278 % FTP
3min @ 85rpm, 75 % FTP
4x 3min @ 95rpm, 85 % FTP,85 % FTP
5min @ 85rpm, 50 % FTP
6x 2min @ 95rpm, 88 % FTP,140 % FTP
1min @ 95rpm, 110 % FTP
5min @ 85rpm, 50 % FTP
6x 2min @ 95rpm, 88 % FTP,140 % FTP
30sec @ 95rpm, 110 % FTP
20sec @ 105rpm, 120 % FTP
10sec @ 120rpm, 150 % FTP
5min from 64 to 25 % FTP
View watts
Enter FTP
5min @ 85rpm, from <span
data-value="39.013889" data-unit="relpow">39</span> to <span
data-value="62.347221" data-unit="relpow">62</span>% FTP 10sec @ 105rpm, <span
data-value="277.90277" data-unit="relpow">278</span>% FTP 1min @ 85rpm, <span
data-value="64.056987" data-unit="relpow">64</span>% FTP 10sec @ 105rpm, <span
data-value="277.90277" data-unit="relpow">278</span>% FTP 1min @ 85rpm, <span
data-value="64.013886" data-unit="relpow">64</span>% FTP 10sec @ 105rpm, <span
data-value="277.90277" data-unit="relpow">278</span>% FTP 3min @ 85rpm, <span
data-value="75.125003" data-unit="relpow">75</span>% FTP 4x 3min @ 95rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP,<br
/> 2min @ 65rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 5min @ 85rpm, <span
data-value="50.124997" data-unit="relpow">50</span>% FTP 6x 2min @ 95rpm, <span
data-value="87.625003" data-unit="relpow">88</span>% FTP,<br
/> 20sec @ 105rpm, <span
data-value="140.40278" data-unit="relpow">140</span>% FTP 1min @ 95rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 5min @ 85rpm, <span
data-value="50.124997" data-unit="relpow">50</span>% FTP 6x 2min @ 95rpm, <span
data-value="87.625003" data-unit="relpow">88</span>% FTP,<br
/> 20sec @ 105rpm, <span
data-value="140.40278" data-unit="relpow">140</span>% FTP 30sec @ 95rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 20sec @ 105rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 10sec @ 120rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP 5min from <span
data-value="64.013886" data-unit="relpow">64</span> to <span
data-value="25.125" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h 15m 30s
Stress points: 99
Zone distribution Z1: 19m
Z2: 6m
Z3: 44m
Z4: -
Z5: 2m
Z6: 5m
Pro cyclist Mat Hayman proved that indoor training worked when he won Paris-Roubaix—one of the biggest races in the world—after breaking his arm earlier that year. This workout is how he did it. Note that this workout is made for a pro. If it's too difficult, try completing just one of the interval blocks and skipping the second.
No longer available in Zwift*
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