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90+ minutes to burn


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90+ minutes to burn »

2x30 FTP Intervals

10min from 40 to 85% FTP
5min @ 65% FTP
30min @ 100% FTP
10min @ 50% FTP
30min @ 100% FTP
15min from 75 to 55% FTP
10min from 40 to 85% FTP5min @ 65% FTP30min @ 100% FTP10min @ 50% FTP30min @ 100% FTP15min from 75 to 55% FTP
Workout overview

Duration: 1h 40m

Stress points: 136

Zone distribution

Z1: 18m

Z2: 20m

Z3: 2m

Z4: 1h

Z5: -

Z6: -

18%
20%
2%
60%
0%
0%

A harder version of the classic 2x20's. 15 minute warmup, 2x 30 minute FTP efforts and 10 minute recoveries, with 15 minute endurance cool-down

✓ Available in Zwift View workout More workouts like this

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90+ minutes to burn »

3x15 FTP Intervals

10min from 40 to 85% FTP
5min @ 65% FTP
15min @ 100% FTP
8min @ 50% FTP
15min @ 100% FTP
8min @ 50% FTP
15min @ 100% FTP
8min @ 50% FTP
15min from 75 to 55% FTP
10min from 40 to 85% FTP5min @ 65% FTP15min @ 100% FTP8min @ 50% FTP15min @ 100% FTP8min @ 50% FTP15min @ 100% FTP8min @ 50% FTP15min from 75 to 55% FTP
Workout overview

Duration: 1h 39m

Stress points: 120

Zone distribution

Z1: 32m

Z2: 20m

Z3: 2m

Z4: 45m

Z5: -

Z6: -

33%
20%
2%
45%
0%
0%

15 minute warmup, 3x 15 minute FTP efforts and 8 minute recoveries, with 15 minute endurance cool-down

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90+ minutes to burn »

SST (Long)

10min from 40 to 85% FTP
3x 5min @ 95% FTP,
5min @ 86% FTP
3min @ 50% FTP
1min @ 110% FTP
1min @ 50% FTP
3x 5min @ 95% FTP,
5min @ 86% FTP
3min @ 50% FTP
1min @ 110% FTP
1min @ 50% FTP
4x 5min @ 95% FTP,
5min @ 86% FTP
10min from 75 to 55% FTP
10min from 40 to 85% FTP3x 5min @ 95% FTP,
5min @ 86% FTP3min @ 50% FTP1min @ 110% FTP1min @ 50% FTP3x 5min @ 95% FTP,
5min @ 86% FTP3min @ 50% FTP1min @ 110% FTP1min @ 50% FTP4x 5min @ 95% FTP,
5min @ 86% FTP10min from 75 to 55% FTP
Workout overview

Duration: 2h 10m

Stress points: 164

Zone distribution

Z1: 15m

Z2: 11m

Z3: 52m

Z4: 50m

Z5: 2m

Z6: -

12%
9%
40%
38%
2%
0%

Sweet Spot Training (or SST for short) will give great bang for buck as you can spend quite a bit of time in the Sweet Spot of your power curve without building up undue amounts of training stress. You can do this workout as much as you'd like and watch your FTP rise over time.

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