10min from 25 to 75 % FTP
20x 10sec @ 200 % FTP,50 % FTP
5min @ 50 % FTP
10x 20sec @ 175 % FTP,50 % FTP
5min @ 50 % FTP
20x 10sec @ 200 % FTP,50 % FTP
10min 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 20x 10sec @ <span
data-value="200.44999" data-unit="relpow">200</span>% FTP,<br
/> 20sec @ <span
data-value="50.450003" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="50.450003" data-unit="relpow">50</span>% FTP 10x 20sec @ <span
data-value="175" data-unit="relpow">175</span>% FTP,<br
/> 40sec @ <span
data-value="50.450003" data-unit="relpow">50</span>% FTP 5min @ <span
data-value="50.450003" data-unit="relpow">50</span>% FTP 20x 10sec @ <span
data-value="200.44999" data-unit="relpow">200</span>% FTP,<br
/> 20sec @ <span
data-value="50.450003" data-unit="relpow">50</span>% FTP 10min 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
Stress points: 77
Zone distribution Z1: 44m
Z2: 6m
Z3: -
Z4: -
Z5: -
Z6: 10m
Warm up for 10 minutes then perform 10 minutes of 10 secs full gas, 20 seconds recovery (barely any pressure on the pedals). Spin your legs for 5 minutes then perform 10 minutes of 20 seconds on / 40 off, recover for 5 minutes then a final 10 minute set of 10 secs on / 20 off, warm down for 10 minutes.
✓ Available in Zwift
More workouts like this