5min from 55 to 75 % FTP
3x 15sec @ 100rpm, 130 % FTP,65 % FTP
4min @ 55 % FTP
10sec free ride
3min @ 55 % FTP
1min @ 60rpm, 85 % FTP
1min @ 75rpm, 95 % FTP
45sec @ 90rpm, 110 % FTP
45sec @ 105rpm, 120 % FTP
15sec free ride
4min @ 55 % FTP
1min @ 60rpm, 85 % FTP
1min @ 75rpm, 95 % FTP
45sec @ 90rpm, 110 % FTP
45sec @ 105rpm, 120 % FTP
15sec free ride
4min @ 55 % FTP
1min @ 60rpm, 85 % FTP
1min @ 75rpm, 95 % FTP
45sec @ 90rpm, 110 % FTP
45sec @ 105rpm, 120 % FTP
15sec 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 3x 15sec @ 100rpm, <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 4min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 10sec free ride 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 60rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ 75rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 45sec @ 90rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 45sec @ 105rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 15sec free ride 4min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 60rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ 75rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 45sec @ 90rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 45sec @ 105rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 15sec free ride 4min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 60rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ 75rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 45sec @ 90rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 45sec @ 105rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP 15sec 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 25s
Stress points: 42
Zone distribution Z1: 21m
Z2: 6m
Z3: 4m
Z4: 3m
Z5: 2m
Z6: 3m
Sir Chris Hoy, MBE, with 7 Olympic medals, 6 gold 1 silver, multiple world championships, and national championships, is a force to be reckoned with on the track! This workout will take you through a Keirin race, one of the more exciting events to watch on the track, and which Sir Hoy won in 2012 and 2008.
No longer available in Zwift*
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