3min 30sec @ 60 % FTP
1min 30sec @ 68 % FTP
1min 30sec @ 75 % FTP
1min 30sec @ 83 % FTP
1min 30sec @ 90 % FTP
1min @ 55 % FTP
30sec @ 110 % FTP
30sec @ 55 % FTP
30sec @ 110 % FTP
30sec @ 55 % FTP
30sec @ 110 % FTP
1min 30sec @ 55 % FTP
2min @ 100 % FTP
1min @ 53 % FTP
2min @ 100 % FTP
1min @ 53 % FTP
2min @ 100 % FTP
2min @ 53 % FTP
1min @ 106 % FTP
1min @ 53 % FTP
1min @ 106 % FTP
1min @ 55 % FTP
1min @ 106 % FTP
1min @ 55 % FTP
1min @ 55 % FTP
1x 30sec @ 120 % FTP,55 % FTP
1x 30sec @ 120 % FTP,55 % FTP
1x 30sec @ 120 % FTP,55 % FTP
1x 30sec @ 120 % FTP,55 % FTP
1x 30sec @ 120 % FTP,55 % FTP
1x 30sec @ 120 % FTP,55 % FTP
4min 30sec from 55 to 30 % FTP
View watts
Enter FTP
3min 30sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1min 30sec @ <span
data-value="68" data-unit="relpow">68</span>% FTP 1min 30sec @ <span
data-value="75" data-unit="relpow">75</span>% FTP 1min 30sec @ <span
data-value="83" data-unit="relpow">83</span>% FTP 1min 30sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 1min 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 2min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1min @ <span
data-value="53" data-unit="relpow">53</span>% FTP 2min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1min @ <span
data-value="53" data-unit="relpow">53</span>% FTP 2min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 2min @ <span
data-value="53" data-unit="relpow">53</span>% FTP 1min @ <span
data-value="106" data-unit="relpow">106</span>% FTP 1min @ <span
data-value="53" data-unit="relpow">53</span>% FTP 1min @ <span
data-value="106" data-unit="relpow">106</span>% FTP 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ <span
data-value="106" data-unit="relpow">106</span>% FTP 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 4min 30sec from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="30" data-unit="relpow">30</span>% FTP Workout overview Duration: 42m
Stress points: 47
Zone distribution Z1: 19m
Z2: 7m
Z3: 2m
Z4: 8m
Z5: 5m
Z6: 3m
This session is a fitness builder. We will experience time in three different training zones - Threshold, Vo2 and our Anaerobic zone. Today's session consists of 3x 2 minutes at 100% of FTP (Threshold), 3x 1 minute at 110% of FTP (VO2), and 6x :30 seconds at 120% of FTP (Anaerobic). As we increase power, we will decrease time in each effort.
✓ Available in Zwift
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