5min from 25 to 60% FTP
5min @ 90rpm, 60% FTP
3min @ 100rpm, 75% FTP
2min @ 85rpm, 55% FTP
30sec @ 100rpm, 100% FTP
30sec @ 110rpm, 130% FTP
15sec @ 115rpm, 150% FTP
2min @ 85rpm, 55% FTP
10min @ 90rpm, 90% FTP
2min @ 85rpm, 67% FTP
10min @ 75rpm, 90% FTP
2min @ 85rpm, 67% FTP
3min 20sec @ 90rpm, 90% FTP
3min 20sec @ 105rpm, 90% FTP
3min 20sec @ 90rpm, 90% FTP
2min @ 85rpm, 67% FTP
30sec @ 100rpm, 100% FTP
30sec @ 110rpm, 130% FTP
15sec @ 115rpm, 150% FTP
2min @ 85rpm, 55% FTP
5min @ 90rpm, 95% FTP
5min @ 90rpm, 85% FTP
2min @ 85rpm, 67% FTP
2min 30sec @ 100rpm, 95% FTP
2min 30sec @ 80rpm, 85% FTP
2min 30sec @ 100rpm, 95% FTP
2min 30sec @ 80rpm, 85% FTP
2min 30sec @ 100rpm, 95% FTP
2min 30sec @ 80rpm, 85% FTP
30sec @ 100rpm, 100% FTP
30sec @ 110rpm, 130% FTP
15sec @ 115rpm, 150% FTP
4min 15sec from 60 to 25% FTP
Workout overview
Duration: 1h 30m
Stress points: 110
Zone distribution
Z1: 15m
Z2: 16m
Z3: 13m
Z4: 44m
Z5: -
Z6: 2m
This workout improves your ability to deal with lactate and stay cool under pressure, AKA "Cool as a cucumber."
✓ Available in Zwift
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