Zwift workouts: Build Me Up » Week 3 » Amalgam

Workouts» Build Me Up» Week 3 »

Amalgam

10min from 40 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

2min @ 75rpm, 85% FTP

1min @ 60rpm, 85% FTP

2min @ 75rpm, 85% FTP

1min @ 60rpm, 85% FTP

2x 1min @ 75rpm, 85% FTP,
1min @ 55rpm, 85% FTP

5min @ 85rpm, 65% FTP

10min @ 90rpm, 100% FTP

2min 30sec @ 85rpm, 50% FTP

3min @ 85rpm, 65% FTP

6x 15sec @ 110rpm, 110% FTP,
45sec @ 85rpm, 45% FTP

5min @ 85rpm, 65% FTP

1min from 105 to 115% FTP

1min from 115 to 105% FTP

1min @ 85rpm, 50% FTP

1min from 105 to 115% FTP

1min from 115 to 105% FTP

1min @ 85rpm, 50% FTP

1min from 105 to 115% FTP

1min from 115 to 105% FTP

2min 30sec @ 85rpm, 50% FTP

3min @ 85rpm, 65% FTP

10min @ 90rpm, 100% FTP

5min from 65 to 40% FTP

Workout overview

Duration: 1h 25m

Stress points: 99

Zone distribution

Z1: 25m

Z2: 21m

Z3: 10m

Z4: 21m

Z5: 9m

Z6: -

29%

25%

12%

24%

10%

5 different interval "Amalgams" for your fitness pleasure! We will be mixing it up with on-bike position changes as well as working on pedaling fluidity. Then 10 minutes right at FTP... You can do it! Follow that up with some short and sharp efforts... #Power! And then a series of "Shark Teeth!" Finish off today with ANOTHER 10 minutes right at FTP! Even though you'll be tired, I know you can do it! #MentalStrength

✓ Available in Zwift More workouts like this

What's on Zwift?

Workout overview

Zone distribution

Similar workouts

Amalgam

Workout overview

Zone distribution

All workouts in

Similar workouts