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 @ 85rpm, 55 % FTP
1x 2min @ 85rpm, 75 % FTP,55 % FTP
1x 2min @ 85rpm, 75 % FTP,55 % FTP
1x 2min @ 85rpm, 75 % FTP,55 % FTP
1x 2min @ 85rpm, 75 % FTP,55 % FTP
2min @ 85rpm, 55 % FTP
1x 1min @ 85rpm, 85 % FTP,55 % FTP
1x 1min @ 85rpm, 85 % FTP,55 % FTP
1x 1min @ 85rpm, 85 % FTP,55 % FTP
1x 1min @ 85rpm, 85 % FTP,55 % FTP
2min @ 85rpm, 55 % FTP
1x 30sec @ 85rpm, 95 % FTP,55 % FTP
1x 30sec @ 85rpm, 95 % FTP,55 % FTP
1x 30sec @ 85rpm, 95 % FTP,55 % FTP
1x 30sec @ 85rpm, 95 % FTP,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 @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 2min @ 85rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 2min @ 85rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 2min @ 85rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 2min @ 85rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 1min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 1min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 1min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 1min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ 85rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ 85rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ 85rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ 85rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP,<br
/> 45sec @ 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: 30
Zone distribution Z1: 23m
Z2: 11m
Z3: 4m
Z4: 2m
Z5: -
Z6: -
This ride consists of three sets of four 2-minute, 1-minute and :30 second efforts. As the efforts get shorter in duration, the intensity increases. Throughout this session you will work from 70-100% of your FTP which ranges from a Basic Endurance to Threshold zone. There is plenty of rest prescribed throughout this 40-minute workout.
✓ Available in Zwift
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