10min from 25 to 75 % FTP
1x 30sec @ 95rpm, 95 % FTP,50 % FTP
1x 30sec @ 105rpm, 105 % FTP,50 % FTP
1x 30sec @ 115rpm, 115 % FTP,50 % FTP
2min @ 85rpm, 50 % FTP
30sec @ 110rpm, 150 % FTP
9min 30sec @ 90rpm, 80 % FTP
3min @ 85rpm, 55 % FTP
30sec @ 110rpm, 150 % FTP
10min 30sec @ 90rpm, 80 % FTP
3min @ 85rpm, 55 % FTP
30sec @ 110rpm, 150 % FTP
12min 30sec @ 90rpm, 80 % FTP
5min from 80 to 25 % FTP
View watts
Enter FTP
10min from <span
data-value="25" data-unit="relpow">25</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 1x 30sec @ 95rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1x 30sec @ 105rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1x 30sec @ 115rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 110rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP 9min 30sec @ 90rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 3min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 30sec @ 110rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP 10min 30sec @ 90rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 3min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 30sec @ 110rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP 12min 30sec @ 90rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 5min from <span
data-value="80" data-unit="relpow">80</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h
Stress points: 61
Zone distribution Z1: 20m
Z2: 4m
Z3: 33m
Z4: 1m
Z5: 1m
Z6: 2m
With a focus on short efforts, the focus here is on your ability to Attack(!) the group and recover after. The kind of punchy top end acceleration that you will need to compete... against a group or just your own PRs!
✓ Available in Zwift
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