Workouts» Build Me Up» Week 9 » Malevolent10min from 25 to 75% FTP30sec @ 95rpm, 95% FTP30sec @ 85rpm, 50% FTP30sec @ 105rpm, 105% FTP30sec @ 85rpm, 50% FTP30sec @ 115rpm, 115% FTP30sec @ 85rpm, 50% FTP2min @ 85rpm, 50% FTP15min @ 90rpm, 90% FTP1min @ 110rpm, 115% FTP10min @ 90rpm, 90% FTP1min @ 110rpm, 115% FTP5min @ 90rpm, 90% FTP1min @ 110rpm, 115% FTP2min 30sec @ 90rpm, 90% FTP1min @ 110rpm, 115% FTP1min @ 90rpm, 90% FTP1min @ 110rpm, 115% FTP30sec @ 90rpm, 90% FTP1min @ 110rpm, 115% FTP15sec @ 90rpm, 90% FTP1min @ 110rpm, 115% FTP3min 45sec from 50 to 25% FTPView watts Enter FTPWorkout overviewDuration: 1hStress points: 79Zone distributionZ1: 14mZ2: 3mZ3: -Z4: 35mZ5: 8mZ6: - 24% 5% 0% 58% 13% 0%This workout involves decreasing interval lengths at Z4 (90%) with a surge at Z5 (115%) for 1 minute at the end of each rep. So, this will start off moderate, become hard, then down-right nasty - you might even say, "Malevolent" - by the end! ✓ Available in Zwift More workouts like this Back to top