10min from 30 to 78 % FTP
5x 40sec @ 70 % FTP,102 % FTP
3min @ 55 % FTP
4x 4min @ 90rpm, 78 % FTP,110 % FTP
3min @ 55 % FTP
1x 5min @ 81 % FTP,78 % FTP
9min from 60 to 30 % FTP
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Enter FTP
10min from <span
data-value="30" data-unit="relpow">30</span> to <span
data-value="78" data-unit="relpow">78</span>% FTP 5x 40sec @ <span
data-value="70" data-unit="relpow">70</span>% FTP,<br
/> 20sec @ <span
data-value="102" data-unit="relpow">102</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 4x 4min @ 90rpm, <span
data-value="78" data-unit="relpow">78</span>% FTP,<br
/> 1min @ 100rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 5min @ <span
data-value="80.8333" data-unit="relpow">81</span>% FTP,<br
/> 5min @ <span
data-value="77.7778" data-unit="relpow">78</span>% FTP 9min from <span
data-value="60" data-unit="relpow">60</span> to <span
data-value="30" data-unit="relpow">30</span>% FTP Workout overview Duration: 1h
Stress points: 58
Zone distribution Z1: 21m
Z2: 7m
Z3: 26m
Z4: 2m
Z5: 4m
Z6: -
This session is focused on helping to build comfort at and around our FTP. This workout consists of periods at a high intensity - 110% FTP, with recovery at a moderate intensity - 78% FTP. Working around threshold values in this way is very effective to push up FTP values, as well as teaching your physiology to produce and use lactate as a fuel source.
✓ Available in Zwift
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