5min from 50 to 85% FTP
3min @ 65% FTP
15x 30sec @ 130% FTP,
30sec @ 71% FTP
5min @ 65% FTP
6x 15sec @ 160% FTP,
15sec @ 60% FTP
3min @ 95% FTP
4x 15sec @ 160% FTP,
15sec @ 60% FTP
5min @ 65% FTP
3min @ 95% FTP
3min @ 109% FTP
3min @ 95% FTP
2min @ 125% FTP
3min @ 95% FTP
1min @ 135% FTP
10min from 75 to 45% FTP
Workout overview
Duration: 1h 6m
Stress points: 99
Zone distribution
Z1: 6m
Z2: 30m
Z3: 1m
Z4: 12m
Z5: 3m
Z6: 13m
Author: Paul deGrandis
Don't go out too hard! Two different microburst blocks followed by a 15 minute threshold OU ramp. Conserve your energy.
Download workout
More workouts like this
FAQ: How to use custom workouts in Zwift?