3min @ 85rpm, 50 % FTP
4x 10sec @ 100rpm, 150 % FTP,50 % FTP
3min @ 85rpm, from 60 to 75 % FTP
3min @ 85rpm, 50 % FTP
30sec @ 100rpm, from 106 to 120 % FTP
3min 30sec @ 90rpm, from 76 to 90 % FTP
30sec @ 100rpm, from 106 to 120 % FTP
3min 30sec @ 90rpm, from 76 to 90 % FTP
30sec @ 100rpm, from 106 to 120 % FTP
3min 30sec @ 90rpm, from 76 to 90 % FTP
30sec @ 100rpm, from 106 to 120 % FTP
3min 30sec @ 90rpm, from 76 to 90 % FTP
5min @ 85rpm, 50 % FTP
30sec @ 100rpm, from 106 to 120 % FTP
3min 30sec @ 90rpm, from 76 to 90 % FTP
30sec @ 100rpm, from 106 to 120 % FTP
3min 30sec @ 90rpm, from 76 to 90 % FTP
30sec @ 100rpm, from 106 to 120 % FTP
3min 30sec @ 90rpm, from 76 to 90 % FTP
30sec @ 100rpm, from 106 to 120 % FTP
3min 30sec @ 90rpm, from 76 to 90 % FTP
3min from 70 to 45 % FTP
View watts
Enter FTP
3min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 4x 10sec @ 100rpm, <span
data-value="150.44999" data-unit="relpow">150</span>% FTP,<br
/> 50sec @ 90rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 3min @ 85rpm, from <span
data-value="60.000002" data-unit="relpow">60</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 3min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 100rpm, from <span
data-value="105.99999" data-unit="relpow">106</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 3min 30sec @ 90rpm, from <span
data-value="76.449996" data-unit="relpow">76</span> to <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 30sec @ 100rpm, from <span
data-value="105.99999" data-unit="relpow">106</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 3min 30sec @ 90rpm, from <span
data-value="75.999999" data-unit="relpow">76</span> to <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 30sec @ 100rpm, from <span
data-value="105.99999" data-unit="relpow">106</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 3min 30sec @ 90rpm, from <span
data-value="75.999999" data-unit="relpow">76</span> to <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 30sec @ 100rpm, from <span
data-value="105.99999" data-unit="relpow">106</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 3min 30sec @ 90rpm, from <span
data-value="75.999999" data-unit="relpow">76</span> to <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 5min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ 100rpm, from <span
data-value="105.99999" data-unit="relpow">106</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 3min 30sec @ 90rpm, from <span
data-value="75.999999" data-unit="relpow">76</span> to <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 30sec @ 100rpm, from <span
data-value="105.99999" data-unit="relpow">106</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 3min 30sec @ 90rpm, from <span
data-value="75.999999" data-unit="relpow">76</span> to <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 30sec @ 100rpm, from <span
data-value="105.99999" data-unit="relpow">106</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 3min 30sec @ 90rpm, from <span
data-value="75.999999" data-unit="relpow">76</span> to <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 30sec @ 100rpm, from <span
data-value="105.99999" data-unit="relpow">106</span> to <span
data-value="120" data-unit="relpow">120</span>% FTP 3min 30sec @ 90rpm, from <span
data-value="75.999999" data-unit="relpow">76</span> to <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 3min from <span
data-value="69.999999" data-unit="relpow">70</span> to <span
data-value="44.999999" data-unit="relpow">45</span>% FTP Workout overview Duration: 53m
Stress points: 57
Zone distribution Z1: 16m
Z2: 4m
Z3: 28m
Z4: -
Z5: 3m
Z6: 1m
Steady tempo efforts are great, but by incorporating 30sec high-intensity efforts into them, you will improve your body's ability to work aerobically for longer periods of time. This helps the body adapt to the natural surges in climbing around hairpin corners or even following the increased pace after an attack. Today's sessions consists of 2 x 16min tempo efforts with a 30sec surge every 3.5min.
✓ Available in Zwift
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