10min from 40 to 80% FTP1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP
1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP
2min @ 50% FTP5x 2min @ 90rpm, 88% FTP,
1min @ 60rpm, 93% FTP
3min @ 85rpm, 50% FTP5min @ 70rpm, 75% FTP5min @ 85rpm, 83% FTP5min @ 100rpm, 91% FTP3min @ 85rpm, 50% FTP5min @ 100rpm, 91% FTP5min @ 85rpm, 83% FTP2x 2min @ 70rpm, 75% FTP,
30sec @ 70rpm, 75% FTP
3min @ 85rpm, 50% FTP30sec @ 65rpm, 110% FTP30sec from 110 to 75% FTP5min @ 90rpm, 75% FTP30sec from 75 to 110% FTP30sec @ 65rpm, 110% FTP1min @ 85rpm, 50% FTP30sec @ 65rpm, 110% FTP30sec from 110 to 75% FTP5min @ 90rpm, 75% FTP30sec from 75 to 110% FTP30sec @ 65rpm, 110% FTP6min from 55 to 25% FTP
Workout overview

Duration: 1h 30m

Stress points: 94

Zone distribution

Z1: 25m

Z2: 24m

Z3: 22m

Z4: 16m

Z5: 3m

Z6: -

27%
27%
24%
18%
4%
0%

Hard Work Beats Talent When Talent Doesn't Work Hard.

✓ Available in Zwift More workouts like this

  • 2x30 FTP Intervals

    1h 40m | 136 SP

  • 3x15 FTP Intervals

    1h 39m | 119 SP

  • 3x20min SST Low

    1h 45m | 109 SP

  • 90min Riders Choice

    1h 30m | 96 SP

  • Aspire

    2h | 151 SP

  • Bricolage

    2h | 128 SP

  • Escalation

    1h 35m | 114 SP

  • Exigent

    1h 30m | 111 SP

  • Explosive Power

    2h | 106 SP

  • HWBTWTDWH

    1h 30m | 94 SP

  • Melange

    1h 30m | 87 SP

  • Mishmash

    1h 30m | 90 SP

  • Mosaic

    1h 55m | 146 SP

  • Orange Unicorn

    1h 30m | 105 SP

  • Purple Unicorn

    1h 45m | 132 SP

  • Red Unicorn

    1h 30m | 94 SP

  • Serrated

    1h 30m | 121 SP

  • SST (Long)

    2h 10m | 164 SP

  • SUPER Fast

    1h 32m | 138 SP

  • Tenacity

    2h | 135 SP

  • Yellow Unicorn

    1h 45m | 120 SP

Similar workouts

  • HWBTWTDWH

    1h 30m | 94 SP

  • GC Coaching's HWBTWTDWH

    1h 30m | 94 SP

  • Over Under Progression #9

    1h 30m | 100 SP

  • 4. The Egyptian

    1h 10m | 74 SP

  • The Egyptian

    1h 10m | 74 SP

  • Stage 19

    1h 14m | 92 SP

  • 4. Lumpy Ramps

    1h 6m | 75 SP

  • Lumpy Ramps

    1h 6m | 75 SP

  • Paul Shanley Pyramids

    1h 10m | 81 SP

  • Day 5 - 6+1+3 #1

    1h 10m | 79 SP

  • Going Up The Zones

    1h | 61 SP

  • Countdown - 4,3,2,1 !!!

    1h 2m | 73 SP