5min from 40 to 105 % FTP
2min @ 50 % FTP
2min @ 65rpm, from 65 to 75 % FTP
2min from 75 to 85 % FTP
2min @ 85rpm, from 85 to 75 % FTP
2min @ 65rpm, from 75 to 85 % FTP
2min from 85 to 95 % FTP
2min @ 85rpm, from 95 to 85 % FTP
5min @ 40 % FTP
2min @ 65rpm, from 65 to 75 % FTP
2min from 75 to 85 % FTP
2min @ 85rpm, from 85 to 75 % FTP
2min @ 65rpm, from 75 to 85 % FTP
2min from 85 to 95 % FTP
2min @ 85rpm, from 95 to 85 % FTP
5min from 70 to 40 % FTP
View watts
Enter FTP
5min from <span
data-value="40" data-unit="relpow">40</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ 65rpm, from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 2min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="85" data-unit="relpow">85</span>% FTP 2min @ 85rpm, from <span
data-value="85" data-unit="relpow">85</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 2min @ 65rpm, from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="85" data-unit="relpow">85</span>% FTP 2min from <span
data-value="85" data-unit="relpow">85</span> to <span
data-value="95" data-unit="relpow">95</span>% FTP 2min @ 85rpm, from <span
data-value="95" data-unit="relpow">95</span> to <span
data-value="85" data-unit="relpow">85</span>% FTP 5min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 2min @ 65rpm, from <span
data-value="65" data-unit="relpow">65</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 2min from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="85" data-unit="relpow">85</span>% FTP 2min @ 85rpm, from <span
data-value="85" data-unit="relpow">85</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 2min @ 65rpm, from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="85" data-unit="relpow">85</span>% FTP 2min from <span
data-value="85" data-unit="relpow">85</span> to <span
data-value="95" data-unit="relpow">95</span>% FTP 2min @ 85rpm, from <span
data-value="95" data-unit="relpow">95</span> to <span
data-value="85" data-unit="relpow">85</span>% FTP 5min from <span
data-value="70" data-unit="relpow">70</span> to <span
data-value="40" data-unit="relpow">40</span>% FTP Workout overview Duration: 41m
Stress points: 40
Zone distribution Z1: 12m
Z2: 8m
Z3: 16m
Z4: 5m
Z5: -
Z6: -
This workout is fairly varied! As your power constantly ramps up and down, and your cadence changes frequently - this is a workout to keep you engaged and working towards improving your fitness. The max power you produce during the ramps is only 95% of your threshold, so you should be able to manage this workout on tired legs.
✓ Available in Zwift
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