10min from 25 to 75 % FTP
3x 1min @ 110rpm, 75 % FTP,50 % FTP
1min @ 125 % FTP
2min @ 81 % FTP
2min 18sec @ 109 % FTP
1min 12sec @ 93 % FTP
47sec @ 150 % FTP
3min 33sec from 79 to 120 % FTP
5min @ 87 % FTP
5min @ 109 % FTP
5min @ 76 % FTP
2min 34sec from 100 to 150 % FTP
5min from 65 to 110 % FTP
5min @ 65 % FTP
2min 13sec @ 135 % FTP
5min 23sec from 89 to 130 % FTP
8min from 75 to 25 % FTP
View watts
Enter FTP
10min from <span
data-value="25.45" data-unit="relpow">25</span> to <span
data-value="75.449997" data-unit="relpow">75</span>% FTP 3x 1min @ 110rpm, <span
data-value="75.449997" data-unit="relpow">75</span>% FTP,<br
/> 1min @ 80rpm, <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="125.44999" data-unit="relpow">125</span>% FTP 2min @ <span
data-value="81.449997" data-unit="relpow">81</span>% FTP 2min 18sec @ <span
data-value="109.44999" data-unit="relpow">109</span>% FTP 1min 12sec @ <span
data-value="93.449992" data-unit="relpow">93</span>% FTP 47sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP 3min 33sec from <span
data-value="79.449993" data-unit="relpow">79</span> to <span
data-value="120.45" data-unit="relpow">120</span>% FTP 5min @ <span
data-value="87.449998" data-unit="relpow">87</span>% FTP 5min @ <span
data-value="109.44999" data-unit="relpow">109</span>% FTP 5min @ <span
data-value="76.449996" data-unit="relpow">76</span>% FTP 2min 34sec from <span
data-value="100.44999" data-unit="relpow">100</span> to <span
data-value="150.44999" data-unit="relpow">150</span>% FTP 5min from <span
data-value="65.449995" data-unit="relpow">65</span> to <span
data-value="110.44999" data-unit="relpow">110</span>% FTP 5min @ <span
data-value="65.449995" data-unit="relpow">65</span>% FTP 2min 13sec @ <span
data-value="135.44999" data-unit="relpow">135</span>% FTP 5min 23sec from <span
data-value="89.449996" data-unit="relpow">89</span> to <span
data-value="130.45" data-unit="relpow">130</span>% FTP 8min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="25.45" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h 10m
Stress points: 104
Zone distribution Z1: 15m
Z2: 15m
Z3: 15m
Z4: 6m
Z5: 11m
Z6: 8m
To prep you for different length hills, here are a bunch of hill intervals of random length and intensities. Go for it!
✓ Available in Zwift
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