8min 30sec from 45 to 65 % FTP
4x 1min @ 80 % FTP,55 % FTP
20sec @ 100 % FTP
20sec @ 110 % FTP
20sec @ 120 % FTP
1min @ 55 % FTP
20sec @ 100 % FTP
20sec @ 110 % FTP
20sec @ 120 % FTP
1min @ 55 % FTP
20sec @ 100 % FTP
20sec @ 110 % FTP
20sec @ 120 % FTP
1min @ 55 % FTP
4min @ 55 % FTP
2min @ 90rpm, 90 % FTP
2min @ 65rpm, 100 % FTP
3min @ 85rpm, 80 % FTP
2min @ 95rpm, 70 % FTP
3min @ 55 % FTP
3min @ 90rpm, 90 % FTP
1min 30sec @ 65rpm, 105 % FTP
3min @ 80rpm, 80 % FTP
2min @ 95rpm, 70 % FTP
3min @ 55 % FTP
3min @ 90rpm, 90 % FTP
1min @ 65rpm, 110 % FTP
3min @ 75rpm, 80 % FTP
2min @ 95rpm, 70 % FTP
5min from 55 to 45 % FTP
View watts
Enter FTP
8min 30sec from <span
data-value="45" data-unit="relpow">45</span> to <span
data-value="65" data-unit="relpow">65</span>% FTP 4x 1min @ <span
data-value="80" data-unit="relpow">80</span>% FTP,<br
/> 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 20sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 20sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 20sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 20sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 20sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 20sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 20sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 20sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 20sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 4min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 2min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 2min @ 65rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 3min @ 85rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 2min @ 95rpm, <span
data-value="70" data-unit="relpow">70</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 3min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 1min 30sec @ 65rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 3min @ 80rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 2min @ 95rpm, <span
data-value="70" data-unit="relpow">70</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 3min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 1min @ 65rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 3min @ 75rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 2min @ 95rpm, <span
data-value="70" data-unit="relpow">70</span>% FTP 5min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="45" data-unit="relpow">45</span>% FTP Workout overview Duration: 1h 5m
Stress points: 65
Zone distribution Z1: 28m
Z2: 8m
Z3: 13m
Z4: 11m
Z5: 4m
Z6: 1m
Yes, these is what I consider one of those "key" workouts, so we are doing it again. The focus is good strength in the over gearing stuff and being as "together' as you can be when close to spun out. RPM variability is KEY to gravel success so nailing this workout is key as well.
✓ Available in Zwift
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