30sec @ 85rpm, 35 % FTP
30sec @ 85rpm, 40 % FTP
30sec @ 85rpm, 45 % FTP
30sec @ 85rpm, 50 % FTP
45sec @ 85rpm, 55 % FTP
45sec @ 85rpm, 60 % FTP
45sec @ 85rpm, 65 % FTP
45sec @ 85rpm, 70 % FTP
1min 30sec @ 85rpm, 55 % FTP
1min @ 80 % FTP
30sec @ 85rpm, 55 % FTP
1min @ 90 % FTP
30sec @ 85rpm, 55 % FTP
1min @ 100 % FTP
30sec @ 85rpm, 55 % FTP
1min 30sec @ 85rpm, 55 % FTP
1min @ 85rpm, 80 % FTP
30sec @ 85rpm, 55 % FTP
1min @ 85rpm, 90 % FTP
30sec @ 85rpm, 55 % FTP
1min @ 85rpm, 100 % FTP
30sec @ 85rpm, 55 % FTP
1min 30sec @ 85rpm, 55 % FTP
1min @ 85rpm, 80 % FTP
30sec @ 85rpm, 55 % FTP
1min @ 85rpm, 90 % FTP
30sec @ 85rpm, 55 % FTP
1min @ 85rpm, 100 % FTP
30sec @ 85rpm, 55 % FTP
1min 30sec @ 85rpm, 55 % FTP
1min @ 85rpm, 80 % FTP
30sec @ 85rpm, 55 % FTP
1min @ 85rpm, 90 % FTP
30sec @ 85rpm, 55 % FTP
1min @ 85rpm, 100 % FTP
30sec @ 85rpm, 55 % FTP
1min 30sec @ 85rpm, 55 % FTP
1min @ 85rpm, 80 % FTP
30sec @ 85rpm, 55 % FTP
1min @ 85rpm, 90 % FTP
30sec @ 85rpm, 55 % FTP
1min @ 85rpm, 100 % FTP
30sec @ 85rpm, 55 % FTP
1min @ 85rpm, 60 % FTP
1min @ 85rpm, 55 % FTP
1min @ 85rpm, 50 % FTP
1min @ 85rpm, 45 % FTP
1min @ 85rpm, 40 % FTP
View watts
Enter FTP
30sec @ 85rpm, <span
data-value="35" data-unit="relpow">35</span>% FTP 30sec @ 85rpm, <span
data-value="40" data-unit="relpow">40</span>% FTP 30sec @ 85rpm, <span
data-value="45" data-unit="relpow">45</span>% FTP 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 45sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 45sec @ 85rpm, <span
data-value="60" data-unit="relpow">60</span>% FTP 45sec @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 45sec @ 85rpm, <span
data-value="70" data-unit="relpow">70</span>% FTP 1min 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="60" data-unit="relpow">60</span>% FTP 1min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ 85rpm, <span
data-value="45" data-unit="relpow">45</span>% FTP 1min @ 85rpm, <span
data-value="40" data-unit="relpow">40</span>% FTP
Workout overview Duration: 40m
Stress points: 36
Zone distribution Z1: 22m
Z2: 3m
Z3: 5m
Z4: 10m
Z5: -
Z6: -
This workout consists of 5 sets of 3x 1-minute steps building from 80-100% of your FTP (Tempo to Threshold) with a :30 second relief after each and a 1:30 minute recovery segment following each set.
✓ Available in Zwift
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