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
1x 3min @ 85rpm, 70 % FTP,55 % FTP
1x 2min @ 85rpm, 80 % FTP,55 % FTP
1x 1min @ 85rpm, 90 % FTP,55 % FTP
1x 45sec @ 85rpm, 100 % FTP,55 % FTP
1x 30sec @ 85rpm, 110 % FTP,55 % FTP
1x 20sec @ 85rpm, 120 % FTP,55 % FTP
1x 20sec @ 85rpm, 120 % FTP,55 % FTP
1x 30sec @ 85rpm, 110 % FTP,55 % FTP
1x 45sec @ 85rpm, 100 % FTP,55 % FTP
1x 1min @ 85rpm, 90 % FTP,55 % FTP
1x 2min @ 85rpm, 80 % FTP,55 % FTP
1x 3min @ 85rpm, 70 % FTP,55 % FTP
45sec @ 85rpm, 60 % FTP
45sec @ 85rpm, 55 % FTP
50sec @ 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 1x 3min @ 85rpm, <span
data-value="70" data-unit="relpow">70</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 2min @ 85rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 1min @ 85rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 45sec @ 85rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ 85rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 20sec @ 85rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 20sec @ 85rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ 85rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 45sec @ 85rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 1min @ 85rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 2min @ 85rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 3min @ 85rpm, <span
data-value="70" data-unit="relpow">70</span>% FTP,<br
/> 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="55" data-unit="relpow">55</span>% FTP 50sec @ 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: 35m
Stress points: 30
Zone distribution Z1: 17m
Z2: 9m
Z3: 4m
Z4: 4m
Z5: 1m
Z6: 1m
This workout includes segments beginning with 3-minutes in duration decreasing to :20 seconds in duration. The challenge is while the duration decreases the intensity will increase throughout working between 70-120% of your FTP. Once you hit the peak intensity, it's time to come back down in intensity and build back the duration. There will be plenty of pit stops along the way allowing for recovery as well as an opportunity to continue hydrating.
✓ Available in Zwift
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