Workout overview

Duration: 1h 47m

Stress points: 130

Zone distribution

Z1: 20m

Z2: 26m

Z3: 10m

Z4: 45m

Z5: 6m

Z6: -

19%
24%
9%
42%
6%
0%

15 minute warmup working into Endurance with 3 x 1 minute fast pedals to wake up legs followed by FTP builder intervals. Complete 3 x 15 minutes at FTP with 5 minute recovery between each effort at Endurance. Keep your cadence at 85 - 105 rpm. Once complete ride easy for 10 minutes. Complete 2 x 3 minutes in your VO2Max with 3 minutes of rest between intervals. Finish with 10 minute cool down.

✓ Available in Zwift More workouts like this

  • Day 1 - Threshold

    48m | 53 SP

  • Day 2 - Cadence Into Over-Unders

    44m | 49 SP

  • Day 3 - 3x15min FTP

    1h 47m | 130 SP

  • Day 4 - Active Recovery

    1h 30m | 41 SP

  • Day 5 - Endurance & FTP

    2h 55m | 189 SP

  • Day 6 - Endurance

    1h 30m | 76 SP

  • Day 7 - Rest

    - | 0 SP

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