5min from 40 to 60 % FTP
1min @ 95rpm, 80 % FTP
30sec @ 95rpm, 95 % FTP
30sec @ 85rpm, 55 % FTP
1min @ 100rpm, 80 % FTP
30sec @ 100rpm, 105 % FTP
30sec @ 85rpm, 55 % FTP
1min @ 105rpm, 80 % FTP
30sec @ 105rpm, 115 % FTP
30sec @ 85rpm, 55 % FTP
1min @ 85rpm, 55 % FTP
1min @ 90rpm, 80 % FTP
30sec @ 70rpm, 105 % FTP
1min @ 90rpm, 80 % FTP
30sec @ 70rpm, 105 % FTP
1min @ 90rpm, 80 % FTP
30sec @ 70rpm, 105 % FTP
1min @ 90rpm, 80 % FTP
30sec @ 70rpm, 105 % FTP
1min @ 90rpm, 80 % FTP
30sec @ 70rpm, 105 % FTP
1min @ 90rpm, 80 % FTP
30sec @ 70rpm, 105 % FTP
2min @ 85rpm, 55 % FTP
6x 1min @ 70rpm, 80 % FTP,105 % FTP
3min from 75 to 40 % FTP
View watts
Enter FTP
5min from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="60" data-unit="relpow">60</span>% FTP 1min @ 95rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 95rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 100rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 100rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 105rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 105rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 90rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 70rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 1min @ 90rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 70rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 1min @ 90rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 70rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 1min @ 90rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 70rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 1min @ 90rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 70rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 1min @ 90rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 30sec @ 70rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 6x 1min @ 70rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP,<br
/> 30sec @ 100rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 3min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="40" data-unit="relpow">40</span>% FTP Workout overview Duration: 35m
Stress points: 39
Zone distribution Z1: 11m
Z2: 1m
Z3: 15m
Z4: 1m
Z5: 7m
Z6: -
Going above and below functional threshold power (FTP) is a great way to increase the training impact of a workout - this is also known as 'over/unders.' Today's workout is the first of this plan's progressive over/under workout series. After a warm-up, we'll go into 2 sets of 6x (1min under and 30sec over), then cool down.
✓ Available in Zwift
More workouts like this