Zwift workouts: Build Me Up » Week 5 » Escalation

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Escalation

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

4min @ 100rpm, 95% FTP

8min @ 90rpm, 80% FTP

3min @ 85rpm, 50% FTP

4min @ 70rpm, 95% FTP

2min @ 70rpm, 80% FTP

1min @ 100rpm, 80% FTP

2min @ 70rpm, 80% FTP

1min @ 100rpm, 80% FTP

2min @ 70rpm, 80% FTP

3min @ 85rpm, 50% FTP

30sec from 80 to 105% FTP

30sec @ 100rpm, 105% FTP

30sec from 105 to 80% FTP

1min @ 85rpm, 80% FTP

30sec from 80 to 105% FTP

30sec @ 100rpm, 105% FTP

30sec from 105 to 80% FTP

2min @ 85rpm, 80% FTP

30sec from 80 to 105% FTP

30sec @ 100rpm, 105% FTP

30sec from 105 to 80% FTP

3min @ 85rpm, 80% FTP

30sec from 80 to 105% FTP

30sec @ 100rpm, 105% FTP

30sec from 105 to 80% FTP

3min @ 85rpm, 50% FTP

2min @ 90rpm, 95% FTP

4x 1min @ 90rpm, 80% FTP,
1min @ 65rpm, 80% FTP

2min @ 90rpm, 95% FTP

5min @ 85rpm, 50% FTP

5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP

5min @ 85rpm, 50% FTP

5x 30sec @ 100rpm, 150% FTP,
30sec @ 85rpm, 65% FTP

3min from 50 to 25% FTP

Workout overview

Duration: 1h 35m

Stress points: 114

Zone distribution

Z1: 31m

Z2: 9m

Z3: 32m

Z4: 15m

Z5: 3m

Z6: 5m

33%

10%

33%

16%

A series of progressive intervals where each successive interval is a higher intensity than the last. The Escalation in intensity will challenge you to dig deeper as you get more fatigued.

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