5min from 25 to 65 % FTP
5min @ 90rpm, 65 % FTP
3x 30sec @ 100rpm, 110 % FTP,55 % FTP
2min @ 85rpm, 55 % FTP
3min @ 90rpm, 90 % FTP
2min @ 100rpm, 85 % FTP
1min @ 115rpm, 75 % FTP
2min @ 85rpm, 55 % FTP
3min @ 90rpm, 90 % FTP
2min @ 100rpm, 85 % FTP
1min @ 115rpm, 75 % FTP
2min @ 85rpm, 55 % FTP
3min @ 90rpm, 90 % FTP
2min @ 100rpm, 85 % FTP
1min @ 115rpm, 75 % FTP
2min @ 85rpm, 55 % FTP
3min @ 90rpm, 90 % FTP
2min @ 100rpm, 85 % FTP
1min @ 115rpm, 75 % FTP
2min @ 85rpm, 55 % FTP
3min @ 90rpm, 90 % FTP
2min @ 100rpm, 85 % FTP
1min @ 115rpm, 75 % FTP
7min from 75 to 25 % FTP
View watts
Enter FTP
5min from <span
data-value="25" data-unit="relpow">25</span> to <span
data-value="65" data-unit="relpow">65</span>% FTP 5min @ 90rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 3x 30sec @ 100rpm, <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 3min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 2min @ 100rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ 115rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 3min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 2min @ 100rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ 115rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 3min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 2min @ 100rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ 115rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 3min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 2min @ 100rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ 115rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP 2min @ 85rpm, <span
data-value="55" data-unit="relpow">55</span>% FTP 3min @ 90rpm, <span
data-value="90" data-unit="relpow">90</span>% FTP 2min @ 100rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ 115rpm, <span
data-value="75" data-unit="relpow">75</span>% FTP 7min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h
Stress points: 59
Zone distribution Z1: 21m
Z2: 13m
Z3: 10m
Z4: 15m
Z5: 2m
Z6: -
CA stands for Cadence Adjustment. We all have our preferred cadence range. It is important to be able to pedal outside of that. This workout challenges your ability to spin the pedals. And to do so outside of your typical comfort zone.
✓ Available in Zwift
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