8min from 40 to 80 % FTP
3min @ 55 % FTP
1x 30sec @ 130 % FTP,55 % FTP
1x 45sec @ 130 % FTP,55 % FTP
1x 1min @ 130 % FTP,55 % FTP
1x 45sec @ 130 % FTP,55 % FTP
1x 30sec @ 130 % FTP,55 % FTP
5min @ 55 % FTP
7min @ 90 % FTP
5min @ 55 % FTP
1x 30sec @ 130 % FTP,55 % FTP
1x 45sec @ 130 % FTP,55 % FTP
1x 1min @ 130 % FTP,55 % FTP
1x 45sec @ 130 % FTP,55 % FTP
1x 30sec @ 130 % FTP,55 % FTP
4min from 55 to 35 % FTP
View watts
Enter FTP
8min from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="80" data-unit="relpow">80</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 45sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 45sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 1min @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 45sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 45sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 5min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 7min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 5min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 45sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 45sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 1min @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 45sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 45sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 4min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="35" data-unit="relpow">35</span>% FTP Workout overview Duration: 46m
Stress points: 54
Zone distribution Z1: 28m
Z2: 3m
Z3: 1m
Z4: 7m
Z5: -
Z6: 7m
This is focused on a high aerobic power with a 'VO2 Pyramid' which lasts a total of 7min but includes some short rest periods within each pyramid. This will see you have a high Vo2 by the end of each pyramid set as we try to raise your maximal aerobic 'roof'. The twist is that we have a short 7min block of sub threshold effort between each pyramid, an excellent session to push your limits.
✓ Available in Zwift
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