5min from 55 to 75 % FTP
1x 15sec @ 90rpm, 90 % FTP,65 % FTP
1x 15sec @ 100rpm, 100 % FTP,65 % FTP
1x 15sec @ 110rpm, 110 % FTP,65 % FTP
2min @ 85rpm, 55 % FTP
3x 15sec @ 110rpm, 150 % FTP,65 % FTP
2min @ 55 % FTP
30sec from 150 to 102 % FTP
3min @ 102 % FTP
20sec free ride
4min @ 55 % FTP
30sec from 150 to 102 % FTP
3min @ 102 % FTP
20sec free ride
4min @ 55 % FTP
30sec from 150 to 102 % FTP
3min @ 102 % FTP
20sec free ride
5min from 55 to 35 % FTP
View watts
Enter FTP
5min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 1x 15sec @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 1x 15sec @ 100rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 1x 15sec @ 110rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 3x 15sec @ 110rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 2min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 30sec from <span
data-value="150" data-unit="relpow">150</span> to <span
data-value="102" data-unit="relpow">102</span>% FTP 3min @ <span
data-value="102" data-unit="relpow">102</span>% FTP 20sec free ride 4min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 30sec from <span
data-value="150" data-unit="relpow">150</span> to <span
data-value="102" data-unit="relpow">102</span>% FTP 3min @ <span
data-value="102" data-unit="relpow">102</span>% FTP 20sec free ride 4min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 30sec from <span
data-value="150" data-unit="relpow">150</span> to <span
data-value="102" data-unit="relpow">102</span>% FTP 3min @ <span
data-value="102" data-unit="relpow">102</span>% FTP 20sec free ride 5min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="35" data-unit="relpow">35</span>% FTP Workout overview Duration: 39m 30s
Stress points: 45
Zone distribution Z1: 18m
Z2: 8m
Z3: 1m
Z4: 10m
Z5: 1m
Z6: 2m
Dame Sarah Storey, DBE, with a total of fourteen Paralympic gold medals, makes her the most successful female British Paralympian of all time! This workout will take you through what it feels like to tackle the individual pursuit on the track, which Dame Storey is known for. Be ready for a hard start and an even harder finish!
✓ Available in Zwift
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