3min 45sec @ 60 % FTP
1min 30sec @ 68 % FTP
1min 30sec @ 75 % FTP
1min 30sec @ 83 % FTP
1min 30sec @ 90 % FTP
1min @ 50 % FTP
1x 30sec @ 120 % FTP,55 % FTP
1x 30sec @ 120 % FTP,55 % FTP
1x 30sec @ 120 % FTP,55 % FTP
1min @ 50 % FTP
1x 15sec @ 120 % FTP,88 % FTP
1x 15sec @ 120 % FTP,88 % FTP
1x 15sec @ 120 % FTP,88 % FTP
1x 15sec @ 120 % FTP,88 % FTP
1x 15sec @ 120 % FTP,88 % FTP
1x 15sec @ 120 % FTP,88 % FTP
1x 15sec @ 120 % FTP,88 % FTP
1x 15sec @ 120 % FTP,88 % FTP
1x 15sec @ 120 % FTP,88 % FTP
4min @ 50 % FTP
View watts
Enter FTP
3min 45sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1min 30sec @ <span
data-value="68" data-unit="relpow">68</span>% FTP 1min 30sec @ <span
data-value="75" data-unit="relpow">75</span>% FTP 1min 30sec @ <span
data-value="83" data-unit="relpow">83</span>% FTP 1min 30sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1x 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1x 15sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 2min @ <span
data-value="88" data-unit="relpow">88</span>% FTP 1x 15sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 2min @ <span
data-value="88" data-unit="relpow">88</span>% FTP 1x 15sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 2min @ <span
data-value="88" data-unit="relpow">88</span>% FTP 1x 15sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 2min @ <span
data-value="88" data-unit="relpow">88</span>% FTP 1x 15sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 2min @ <span
data-value="88" data-unit="relpow">88</span>% FTP 1x 15sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 2min @ <span
data-value="88" data-unit="relpow">88</span>% FTP 1x 15sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 2min @ <span
data-value="88" data-unit="relpow">88</span>% FTP 1x 15sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 2min @ <span
data-value="88" data-unit="relpow">88</span>% FTP 1x 15sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 2min @ <span
data-value="88" data-unit="relpow">88</span>% FTP 4min @ <span
data-value="50" data-unit="relpow">50</span>% FTP
Workout overview Duration: 39m
Stress points: 47
Zone distribution Z1: 8m
Z2: 7m
Z3: 20m
Z4: 2m
Z5: -
Z6: 4m
Its foundation time! This ride is continuous without many "rest periods". Kicking off with a :15 sec push followed by 2 minutes in our Sweet Spot zone repeated 9 times. 9x :15 seconds at 120% (Anaerobic), 2 minutes 88% (SweetSpot). Be mindful not to be overzealous; going out too hard will catch up later in the ride!
✓ Available in Zwift
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