5min from 55 to 75 % FTP
3x 15sec @ 100rpm, 130 % FTP, 45sec @ 85rpm, 65 % FTP
4min @ 55 % FTP
10sec free ride
3min @ 55 % FTP
1min @ 60rpm, 85 % FTP
1min @ 75rpm, 95 % FTP
45sec @ 90rpm, 110 % FTP
45sec @ 105rpm, 120 % FTP
15sec free ride
4min @ 55 % FTP
1min @ 60rpm, 85 % FTP
1min @ 75rpm, 95 % FTP
45sec @ 90rpm, 110 % FTP
45sec @ 105rpm, 120 % FTP
15sec free ride
4min @ 55 % FTP
1min @ 60rpm, 85 % FTP
1min @ 75rpm, 95 % FTP
45sec @ 90rpm, 110 % FTP
45sec @ 105rpm, 120 % FTP
15sec free ride
5min from 55 to 35 % FTP
View watts
Enter FTP
5min from 55 to 75 % FTP 3x 15sec @ 100rpm, 130 % FTP, 45sec @ 85rpm, 65 % FTP 4min @ 55 % FTP 10sec free ride 3min @ 55 % FTP 1min @ 60rpm, 85 % FTP 1min @ 75rpm, 95 % FTP 45sec @ 90rpm, 110 % FTP 45sec @ 105rpm, 120 % FTP 15sec free ride 4min @ 55 % FTP 1min @ 60rpm, 85 % FTP 1min @ 75rpm, 95 % FTP 45sec @ 90rpm, 110 % FTP 45sec @ 105rpm, 120 % FTP 15sec free ride 4min @ 55 % FTP 1min @ 60rpm, 85 % FTP 1min @ 75rpm, 95 % FTP 45sec @ 90rpm, 110 % FTP 45sec @ 105rpm, 120 % FTP 15sec free ride 5min from 55 to 35 % FTP Workout overview Duration: 39m 25s
Stress points: 42
Zone distribution Z1: 21m
Z2: 6m
Z3: 4m
Z4: 3m
Z5: 2m
Z6: 3m
Sir Chris Hoy, MBE, with 7 Olympic medals, 6 gold 1 silver, multiple world championships, and national championships, is a force to be reckoned with on the track! This workout will take you through a Keirin race, one of the more exciting events to watch on the track, and which Sir Hoy won in 2012 and 2008.
✓ Available in Zwift
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