What's on Zwift?

10min from 25 to 75% FTP

1x 30sec @ 95rpm, 95% FTP,
30sec @ 85rpm, 50% FTP

1x 30sec @ 105rpm, 105% FTP,
30sec @ 85rpm, 50% FTP

1x 30sec @ 115rpm, 115% FTP,
30sec @ 85rpm, 50% FTP

2min @ 85rpm, 50% FTP

5x 1min @ 100rpm, 88% FTP,
1min @ 60rpm, 88% FTP

3min @ 85rpm, 55% FTP

3x 2min @ 90rpm, 94% FTP,
3min @ 90rpm, 86% FTP

3min @ 85rpm, 55% FTP

12min from 75 to 90% FTP

2min @ 50% FTP

Duration: 1h

Stress points: 64

Z1: 19m

Z2: 4m

Z3: 30m

Z4: 7m

Z5: 1m

Z6: -

31%

50%

11%

You may not smell great after working your way through the variety of intervals in this workout, but you will be more fit!