10min from 40 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
4min @ 100rpm, 95 % FTP
8min @ 90rpm, 80 % FTP
3min @ 85rpm, 50 % FTP
4min @ 70rpm, 95 % FTP
2min @ 70rpm, 80 % FTP
1min @ 100rpm, 80 % FTP
2min @ 70rpm, 80 % FTP
1min @ 100rpm, 80 % FTP
2min @ 70rpm, 80 % FTP
3min @ 85rpm, 50 % FTP
30sec from 80 to 105 % FTP
30sec @ 100rpm, 105 % FTP
30sec from 105 to 80 % FTP
1min @ 85rpm, 80 % FTP
30sec from 80 to 105 % FTP
30sec @ 100rpm, 105 % FTP
30sec from 105 to 80 % FTP
2min @ 85rpm, 80 % FTP
30sec from 80 to 105 % FTP
30sec @ 100rpm, 105 % FTP
30sec from 105 to 80 % FTP
3min @ 85rpm, 80 % FTP
30sec from 80 to 105 % FTP
30sec @ 100rpm, 105 % FTP
30sec from 105 to 80 % FTP
3min @ 85rpm, 50 % FTP
2min @ 90rpm, 95 % FTP
4x 1min @ 90rpm, 80 % FTP,80 % FTP
2min @ 90rpm, 95 % FTP
5min @ 85rpm, 50 % FTP
5x 30sec @ 100rpm, 150 % FTP,65 % FTP
5min @ 85rpm, 50 % FTP
5x 30sec @ 100rpm, 150 % FTP,65 % FTP
3min from 50 to 25 % FTP
View watts
Enter FTP
10min from <span
data-value="40" data-unit="relpow">40</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 4min @ 100rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 8min @ 90rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 3min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 4min @ 70rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 2min @ 70rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ 100rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 2min @ 70rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ 100rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 2min @ 70rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 3min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec from <span
data-value="80" data-unit="relpow">80</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec @ 100rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ 85rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec from <span
data-value="80" data-unit="relpow">80</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec @ 100rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="80" data-unit="relpow">80</span>% FTP 2min @ 85rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec from <span
data-value="80" data-unit="relpow">80</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec @ 100rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="80" data-unit="relpow">80</span>% FTP 3min @ 85rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec from <span
data-value="80" data-unit="relpow">80</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec @ 100rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="80" data-unit="relpow">80</span>% FTP 3min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ 90rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 4x 1min @ 90rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP,<br
/> 1min @ 65rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 2min @ 90rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 5min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 5x 30sec @ 100rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 5min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 5x 30sec @ 100rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 3min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h 35m
Stress points: 114
Zone distribution Z1: 31m
Z2: 9m
Z3: 32m
Z4: 15m
Z5: 3m
Z6: 5m
A series of progressive intervals where each successive interval is a higher intensity than the last. The Escalation in intensity will challenge you to dig deeper as you get more fatigued.
✓ Available in Zwift
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