Workouts» 60-90 minutes to burn »

Watopia Flat Forward

7min from 50 to 75% FTP
2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP
1min @ 55% FTP
20sec @ 150% FTP
10sec @ 130% FTP
20sec @ 55% FTP
4min @ 85% FTP
30sec @ 120% FTP
3min @ 85% FTP
3min @ 75rpm, 95% FTP
20sec @ 55% FTP
2min @ 85% FTP
30sec @ 120% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
1min @ 55% FTP
10sec @ 130% FTP
20sec @ 55% FTP
4min @ 85% FTP
30sec @ 120% FTP
3min @ 85% FTP
3min @ 75rpm, 95% FTP
20sec @ 55% FTP
2min @ 85% FTP
30sec @ 120% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
1min @ 55% FTP
10sec @ 130% FTP
20sec @ 55% FTP
4min @ 85% FTP
30sec @ 120% FTP
3min @ 85% FTP
3min @ 75rpm, 95% FTP
20sec @ 55% FTP
2min @ 85% FTP
30sec @ 140% FTP
4x 10sec @ 110% FTP,
10sec @ 65% FTP
20sec @ 100% FTP
10sec @ 200% FTP
4min 30sec from 55 to 35% FTP
7min from 50 to 75% FTP2x 30sec @ 110rpm, 110% FTP,
30sec @ 85rpm, 55% FTP1min @ 55% FTP20sec @ 150% FTP10sec @ 130% FTP20sec @ 55% FTP4min @ 85% FTP30sec @ 120% FTP3min @ 85% FTP3min @ 75rpm, 95% FTP20sec @ 55% FTP2min @ 85% FTP30sec @ 120% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP1min @ 55% FTP10sec @ 130% FTP20sec @ 55% FTP4min @ 85% FTP30sec @ 120% FTP3min @ 85% FTP3min @ 75rpm, 95% FTP20sec @ 55% FTP2min @ 85% FTP30sec @ 120% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP1min @ 55% FTP10sec @ 130% FTP20sec @ 55% FTP4min @ 85% FTP30sec @ 120% FTP3min @ 85% FTP3min @ 75rpm, 95% FTP20sec @ 55% FTP2min @ 85% FTP30sec @ 140% FTP4x 10sec @ 110% FTP,
10sec @ 65% FTP20sec @ 100% FTP10sec @ 200% FTP4min 30sec from 55 to 35% FTP
Workout overview

Duration: 1h 2m 50s

Stress points: 79

Zone distribution

Z1: 13m

Z2: 6m

Z3: 27m

Z4: 9m

Z5: 3m

Z6: 4m

21%
10%
43%
15%
5%
6%

A race simulation on Watopia Flat Forward where you'll tackle 3 laps of the course.

✓ Available in Zwift More workouts like this

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