5min from 30 to 50 % FTP
3min @ 60rpm, 65 % FTP
2min @ 40 % FTP
30sec @ 95rpm, 85 % FTP
30sec @ 40 % FTP
30sec @ 100rpm, 95 % FTP
30sec @ 40 % FTP
30sec @ 110rpm, 108 % FTP
30sec @ 40 % FTP
30sec @ 95rpm, 85 % FTP
30sec @ 40 % FTP
30sec @ 100rpm, 95 % FTP
30sec @ 40 % FTP
30sec @ 110rpm, 108 % FTP
3min @ 65 % FTP
3x 1min @ 115 % FTP,40 % FTP
3min @ 40 % FTP
3x 1min @ 115 % FTP,40 % FTP
3min @ 40 % FTP
6x 15sec @ 130 % FTP,40 % FTP
5min from 50 to 30 % FTP
View watts
Enter FTP
5min from <span
data-value="30" data-unit="relpow">30</span> to <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ 60rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 2min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 30sec @ 95rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 30sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 30sec @ 100rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 30sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 30sec @ 110rpm, <span
data-value="108" data-unit="relpow">108</span>% FTP 30sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 30sec @ 95rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 30sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 30sec @ 100rpm, <span
data-value="95" data-unit="relpow">95</span>% FTP 30sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 30sec @ 110rpm, <span
data-value="108" data-unit="relpow">108</span>% FTP 3min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 3x 1min @ <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 1min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 3min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 3x 1min @ <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 1min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 3min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 6x 15sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 45sec @ <span
data-value="40" data-unit="relpow">40</span>% FTP 5min from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="30" data-unit="relpow">30</span>% FTP Workout overview Duration: 47m 30s
Stress points: 42
Zone distribution Z1: 31m
Z2: 6m
Z3: 1m
Z4: 1m
Z5: 7m
Z6: 2m
Luke Rowe, one of the most respected team captains in the peloton, is a versatile rider. He has found success in grand tours, Classics, and on the track. Riders like Luke Rowe never crack under the pressure, and after today, neither will you!
✓ Available in Zwift
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