5min from 45 to 70 % FTP
2x 10sec @ 175 % FTP,50 % FTP
1min @ 50 % FTP
3min @ 80 % FTP
1min @ 50 % FTP
1min @ 109 % FTP
2min @ 50 % FTP
3min @ 100 % FTP
3min @ 50 % FTP
4x 45sec @ 140 % FTP,60 % FTP
10min @ 85 % FTP
1x 3min @ 95 % FTP,110 % FTP
2min @ 60 % FTP
1x 3min @ 95 % FTP,110 % FTP
2min @ 60 % FTP
1x 3min @ 95 % FTP,110 % FTP
5min @ 50 % FTP
View watts
Enter FTP
5min from <span
data-value="45" data-unit="relpow">45</span> to <span
data-value="70" data-unit="relpow">70</span>% FTP 2x 10sec @ <span
data-value="175" data-unit="relpow">175</span>% FTP,<br
/> 50sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="109" data-unit="relpow">109</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 3min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 4x 45sec @ <span
data-value="140" data-unit="relpow">140</span>% FTP,<br
/> 2min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 10min @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 3min @ <span
data-value="95" data-unit="relpow">95</span>% FTP,<br
/> 1min @ <span
data-value="110" data-unit="relpow">110</span>% FTP 2min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 3min @ <span
data-value="95" data-unit="relpow">95</span>% FTP,<br
/> 1min @ <span
data-value="110" data-unit="relpow">110</span>% FTP 2min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 3min @ <span
data-value="95" data-unit="relpow">95</span>% FTP,<br
/> 1min @ <span
data-value="110" data-unit="relpow">110</span>% FTP 5min @ <span
data-value="50" data-unit="relpow">50</span>% FTP Workout overview Duration: 1h 3m
Stress points: 78
Zone distribution Z1: 17m
Z2: 14m
Z3: 13m
Z4: 12m
Z5: 4m
Z6: 3m
Another threshold focused session that adds an element of MTB specificity. The main set of intervals consists of repeated anaerobic efforts, followed by a sustained period of time at and above threshold.
✓ Available in Zwift
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