5min from 40 to 65 % FTP
5min @ 95rpm, 65 % FTP
3min @ 100rpm, 80 % FTP
2min @ 85rpm, 55 % FTP
2min from 110 to 130 % FTP
2min @ 85rpm, 55 % FTP
2min from 110 to 130 % FTP
2min @ 85rpm, 55 % FTP
2min from 110 to 130 % FTP
2min @ 85rpm, 55 % FTP
2min from 110 to 130 % FTP
2min @ 85rpm, 55 % FTP
2min from 110 to 130 % FTP
2min @ 85rpm, 55 % FTP
2min from 110 to 130 % FTP
8min @ 85rpm, 55 % FTP
30sec from 130 to 150 % FTP
5x 3min @ 90rpm, 88 % FTP,100 % FTP
30sec from 130 to 150 % FTP
5x 3min @ 90rpm, 88 % FTP,100 % FTP
4min @ 45 % FTP
View watts
Enter FTP
5min from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="65" data-unit="relpow">65</span>% FTP 5min @ 95rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 3min @ 100rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 2min from <span
data-value="110" data-unit="relpow">110</span> to <span
data-value="130" data-unit="relpow">130</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 2min from <span
data-value="110" data-unit="relpow">110</span> to <span
data-value="130" data-unit="relpow">130</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 2min from <span
data-value="110" data-unit="relpow">110</span> to <span
data-value="130" data-unit="relpow">130</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 2min from <span
data-value="110" data-unit="relpow">110</span> to <span
data-value="130" data-unit="relpow">130</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 2min from <span
data-value="110" data-unit="relpow">110</span> to <span
data-value="130" data-unit="relpow">130</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 2min from <span
data-value="110" data-unit="relpow">110</span> to <span
data-value="130" data-unit="relpow">130</span>% FTP 8min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 30sec from <span
data-value="130" data-unit="relpow">130</span> to <span
data-value="150" data-unit="relpow">150</span>% FTP 5x 3min @ 90rpm, <span
data-value="88" data-unit="relpow">88</span>% FTP,<br
/> 1min @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 30sec from <span
data-value="130" data-unit="relpow">130</span> to <span
data-value="150" data-unit="relpow">150</span>% FTP 5x 3min @ 90rpm, <span
data-value="88" data-unit="relpow">88</span>% FTP,<br
/> 1min @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 4min @ <span
data-value="45" data-unit="relpow">45</span>% FTP Workout overview Duration: 1h 30m
Stress points: 121
Zone distribution Z1: 28m
Z2: 6m
Z3: 33m
Z4: 10m
Z5: 5m
Z6: 8m
Intervals that come up to a very sharp point, looking like a serrated knife upon post-workout review. This workout will make you sharp for race day, ready to tackle the surges of terrain and competition.
✓ Available in Zwift
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