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 40sec @ 85rpm, 100 % FTP,55 % FTP
1x 40sec @ 85rpm, 100 % FTP,55 % FTP
1x 40sec @ 85rpm, 100 % FTP,55 % FTP
1x 40sec @ 85rpm, 100 % FTP,55 % FTP
1x 40sec @ 85rpm, 100 % FTP,55 % FTP
1min @ 85rpm, 55 % FTP
1x 30sec @ 85rpm, 105 % FTP,55 % FTP
1x 30sec @ 85rpm, 105 % FTP,55 % FTP
1x 30sec @ 85rpm, 105 % FTP,55 % FTP
1x 30sec @ 85rpm, 105 % FTP,55 % FTP
1x 30sec @ 85rpm, 105 % FTP,55 % FTP
1x 30sec @ 85rpm, 105 % FTP,55 % FTP
1min @ 85rpm, 55 % FTP
1x 20sec @ 85rpm, 110 % FTP,55 % FTP
1x 20sec @ 85rpm, 110 % FTP,55 % FTP
1x 20sec @ 85rpm, 110 % FTP,55 % FTP
1x 20sec @ 85rpm, 110 % FTP,55 % FTP
1x 20sec @ 85rpm, 110 % FTP,55 % FTP
1x 20sec @ 85rpm, 110 % FTP,55 % FTP
1x 20sec @ 85rpm, 110 % FTP,55 % FTP
1min @ 85rpm, 55 % FTP
1x 15sec @ 85rpm, 120 % FTP,55 % FTP
1x 15sec @ 85rpm, 120 % FTP,55 % FTP
1x 15sec @ 85rpm, 120 % FTP,55 % FTP
1x 15sec @ 85rpm, 120 % FTP,55 % FTP
1x 15sec @ 85rpm, 120 % FTP,55 % FTP
1x 15sec @ 85rpm, 120 % FTP,55 % FTP
1x 15sec @ 85rpm, 120 % FTP,55 % FTP
1x 15sec @ 85rpm, 120 % 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 40sec @ 85rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 20sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 40sec @ 85rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 20sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 40sec @ 85rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 20sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 40sec @ 85rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 20sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 40sec @ 85rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP,<br
/> 20sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ 85rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ 85rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ 85rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ 85rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ 85rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ 85rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 20sec @ 85rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 40sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 20sec @ 85rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 40sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 20sec @ 85rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 40sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 20sec @ 85rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 40sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 20sec @ 85rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 40sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 20sec @ 85rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 40sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 20sec @ 85rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 40sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 15sec @ 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 15sec @ 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 15sec @ 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 15sec @ 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 15sec @ 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 15sec @ 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 15sec @ 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 15sec @ 85rpm, <span
data-value="120" data-unit="relpow">120</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: 37
Zone distribution Z1: 26m
Z2: 3m
Z3: -
Z4: 3m
Z5: 5m
Z6: 2m
This workout consists of 27 microbursts with plenty of breaks in between each. There are 5 sets in total beginning with :40 seconds in duration and decreasing to :15 seconds as we enter in to the last set. Each set will decease in duration; however, increase in power. This is a great workout and easy on the mind. There are a number of different ways to keep a baseline fitness level.
✓ Available in Zwift
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