5min from 25 to 70% FTP
7x 45sec @ 40% FTP,
30sec @ 120% FTP
4min 15sec @ 46% FTP
7x 45sec @ 75% FTP,
15sec @ 40% FTP
5min from 65 to 35% FTP
Workout overview
Duration: 30m
Stress points: 24
Zone distribution
Z1: 19m
Z2: 7m
Z3: -
Z4: -
Z5: -
Z6: 4m
This workout will see you complete 14 efforts in total. Half of which are short (30 seconds) and other half a little longer (45 seconds).
There is a 4 minute recovery period between each block providing you with a chance to sit up, hydrate and let your heart rate drop.
✓ Available in Zwift
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