10min from 40 to 75 % FTP
1x 30sec @ 95rpm, 95 % FTP,50 % FTP
1x 30sec @ 105rpm, 105 % FTP,50 % FTP
1x 30sec @ 115rpm, 115 % FTP,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,85 % FTP
5min @ 85rpm, 65 % FTP
10min @ 90rpm, 100 % FTP
2min 30sec @ 85rpm, 50 % FTP
3min @ 85rpm, 65 % FTP
6x 15sec @ 110rpm, 110 % FTP,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
View watts
Enter FTP
10min from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 1x 30sec @ 95rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1x 30sec @ 105rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1x 30sec @ 115rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ 75rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ 60rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 2min @ 75rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ 60rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 2x 1min @ 75rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP,<br
/> 1min @ 55rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 5min @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 10min @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 2min 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 6x 15sec @ 110rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 45sec @ 85rpm, <span
data-value="45" data-unit="relpow">45</span>% FTP 5min @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 1min from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="115" data-unit="relpow">115</span>% FTP 1min from <span
data-value="115" data-unit="relpow">115</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 1min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1min from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="115" data-unit="relpow">115</span>% FTP 1min from <span
data-value="115" data-unit="relpow">115</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 1min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1min from <span
data-value="105" data-unit="relpow">105</span> to <span
data-value="115" data-unit="relpow">115</span>% FTP 1min from <span
data-value="115" data-unit="relpow">115</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 2min 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ 85rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 10min @ 90rpm, <span
data-value="100" data-unit="relpow">100</span>% FTP 5min from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="40" data-unit="relpow">40</span>% FTP Workout overview Duration: 1h 25m
Stress points: 99
Zone distribution Z1: 25m
Z2: 21m
Z3: 10m
Z4: 21m
Z5: 9m
Z6: -
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
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