4min @ 80rpm, 40 % FTP
4min @ 90rpm, 53 % FTP
4min @ 100rpm, 67 % FTP
4min @ 110rpm, 80 % FTP
2min @ 85rpm, 55 % FTP
3min @ 100rpm, 105 % FTP
2min @ 85rpm, 55 % FTP
1min @ 110rpm, 115 % FTP
2min @ 85rpm, 55 % FTP
2x 30sec @ 110rpm, 120 % FTP,55 % FTP
2min from 55 to 25 % FTP
View watts
Enter FTP
4min @ 80rpm, <span
data-value="40" data-unit="relpow">40</span>% FTP 4min @ 90rpm, <span
data-value="53" data-unit="relpow">53</span>% FTP 4min @ 100rpm, <span
data-value="67" data-unit="relpow">67</span>% FTP 4min @ 110rpm, <span
data-value="80" data-unit="relpow">80</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 3min @ 100rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ 110rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 2x 30sec @ 110rpm, <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 2min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 30m
Stress points: 29
Zone distribution Z1: 17m
Z2: 4m
Z3: 4m
Z4: -
Z5: 4m
Z6: 1m
This workout features a series of Leg Openers to prime the pump for a big effort. Enjoy this short and sharp workout designed to get you ready. Who's the "Alpha" after those past weeks of training now? YOU!
✓ Available in Zwift
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