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 1min @ 65rpm, 75 % FTP,85 % FTP
1x 1min @ 65rpm, 75 % FTP,85 % FTP
1x 1min @ 65rpm, 75 % FTP,85 % FTP
1x 1min @ 65rpm, 75 % FTP,85 % FTP
2min 30sec @ 85rpm, 55 % FTP
1x 1min @ 65rpm, 75 % FTP,85 % FTP
1x 1min @ 65rpm, 75 % FTP,85 % FTP
1x 1min @ 65rpm, 75 % FTP,85 % FTP
1x 1min @ 65rpm, 75 % FTP,85 % FTP
2min 30sec @ 85rpm, 55 % FTP
1x 1min @ 65rpm, 75 % FTP,85 % FTP
1x 1min @ 65rpm, 75 % FTP,85 % FTP
1x 1min @ 65rpm, 75 % FTP,85 % FTP
1x 1min @ 65rpm, 75 % FTP,85 % 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 1min @ 65rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 1min @ 65rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 1min @ 65rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 1min @ 65rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 2min 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 1min @ 65rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 1min @ 65rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 1min @ 65rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 1min @ 65rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 2min 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 1min @ 65rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 1min @ 65rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 1min @ 65rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1x 1min @ 65rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 85rpm, <span
data-value="85" data-unit="relpow">85</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: 13m
Z2: 15m
Z3: 12m
Z4: -
Z5: -
Z6: -
This ride is a hybrid style combining Strength Endurance (lower cadence) with Tempo. Todays session consists of 3 sets of 8 minutes. Each of the 8-minute sets will be broken in to 8 1-minute increments. The even minutes will be strength endurance efforts keeping RPM's between 60-70 and the odd minutes will be tempo efforts back to a cadence of 80-90RPM. After each set there will be 2:30 minutes of recovery.
✓ Available in Zwift
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