3min @ 50% FTP5x 30sec @ 65% FTP,
30sec @ 80% FTP
3min @ 50% FTP2min @ 60rpm, 92% FTP2min @ 65rpm, 92% FTP2min @ 70rpm, 92% FTP5min @ 85rpm, 50% FTP2min @ 60rpm, 92% FTP2min @ 65rpm, 92% FTP2min @ 70rpm, 92% FTP5min @ 50% FTP10min free ride5min @ 95% FTP10min from 75 to 50% FTP
Workout overview

Duration: 58m

Stress points: 58

Zone distribution

Z1: 20m

Z2: 9m

Z3: 13m

Z4: 17m

Z5: -

Z6: -

34%
15%
22%
29%
0%
0%

Strength endurance work, building up over 6min. Starting with a cadence of 60 for 2min, this is increased by 5rpm every 2min.

After some endurance building 'free riding', you will complete a 5min sub-threshold effort with cadence self selected.

✓ Available in Zwift More workouts like this

  • 65rpm Strength Ramps

    1h 1m | 51 SP

  • Anaerobic Capacity Hills #1

    1h | 59 SP

  • Building Climbs

    1h 30m | 68 SP

  • Carlos Verona: Climber

    45m | 54 SP

  • Climb Approach

    49m | 57 SP

  • Climbing Adaption

    53m | 57 SP

  • Cruise Control

    41m | 54 SP

  • EF Pro Cycling's Green Day Workout

    50m | 54 SP

  • Ella Harris - Climbing Power

    52m | 68 SP

  • Gentle Squeeze

    53m | 61 SP

  • Goin' for Gravel

    58m | 55 SP

  • Hard Starts

    42m | 47 SP

  • High Torque Hills

    1h | 63 SP

  • Hill Attacks

    1h 1m | 80 SP

  • Hill Sprints

    1h | 79 SP

  • Jesse Allen: Domestique

    39m | 43 SP

  • Lawson Craddock: All-rounder

    42m | 42 SP

  • Long Climbs

    57m | 61 SP

  • Long Tempo Climb #1

    1h 1m | 62 SP

  • Mariana Pajon - Force Development

    33m | 31 SP

  • Neuromuscular Power #1

    1h 3m | 67 SP

  • Nino Schurter - Punchy Climbs

    41m | 49 SP

  • Norseman workout: Dyranut

    1h | 66 SP

  • Norseman workout: Geilo

    1h 3m | 70 SP

  • Norseman workout: Hardangervidda

    1h | 69 SP

  • Norseman workout: Imingfjell

    1h 15m | 74 SP

  • Norseman workout: Vasstulan

    1h | 66 SP

  • Progressive 6min #2

    58m | 58 SP

  • Progressive 11min Climb

    59m | 64 SP

  • Pulverize the Prairie

    57m | 65 SP

  • Pure Strength #1

    1h 2m | 52 SP

  • Random lengths

    1h 10m | 104 SP

  • Rolling Hills #2

    1h 4m | 91 SP

  • Seated & Standing

    1h 14m | 107 SP

  • Steeper & Steeper

    1h | 91 SP

  • Step-Down Intervals

    50m | 62 SP

  • Stone Roller

    50m | 66 SP

  • Strength Endurance #1

    59m | 55 SP

  • Strength Endurance + Sweet Spot

    45m | 47 SP

  • Strength into FTP #1

    1h 12m | 81 SP

  • Strength + Power

    45m | 53 SP

  • Strength Surges

    53m | 50 SP

  • Sweetspot w/ steeps

    1h | 86 SP

  • Tempo Climbing #1

    1h 1m | 71 SP

  • The Bernal

    40m | 45 SP

  • The Carapaz

    52m | 59 SP

  • The Pidcock

    42m | 51 SP

  • The Thomas

    47m | 54 SP

  • Tractor Pulls

    1h | 165 SP

  • Vo2max

    1h 10m | 90 SP

  • Watopia Hilly Forward

    57m | 81 SP

  • Workout 2

    1h 4m | 76 SP

Similar workouts

  • Day 4 - Progressive 6min #2

    58m | 58 SP

  • Sid's Pyramid Adventure

    1h | 64 SP

  • 3. Thursday - SST: 5x6 Cadence Changes

    1h | 63 SP

  • 3. Thursday - SST: 5x6 Cadence Changes

    1h | 63 SP

  • 1. Threshold Development

    54m | 62 SP

  • Norseman workout: Hardangervidda

    1h | 69 SP

  • Norseman workout: Hardangervidda

    1h | 69 SP

  • 5. Race Simulation

    59m | 73 SP

  • Race Simulation

    59m | 73 SP

  • 2004

    51m | 57 SP

  • 2004

    51m | 57 SP

  • 2. Low-Cadence Intervals

    50m | 53 SP