8min from 30 to 75 % FTP
1min @ 50 % FTP
10sec @ 120 % FTP
30sec @ 50 % FTP
10sec @ 120 % FTP
30sec @ 50 % FTP
10sec @ 120 % FTP
2min @ 50 % FTP
3min from 70 to 105 % FTP
1min free ride target 170 % FTP
3min @ 40 % FTP
3min from 70 to 105 % FTP
1min free ride target 170 % FTP
3min @ 40 % FTP
3min from 70 to 105 % FTP
1min free ride target 170 % FTP
3min @ 40 % FTP
3min from 70 to 105 % FTP
1min free ride target 170 % FTP
3min @ 40 % FTP
6min from 55 to 25 % FTP
View watts
Enter FTP
8min from <span
data-value="30" data-unit="relpow">30</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 10sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 10sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 10sec @ <span
data-value="120" data-unit="relpow">120</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3min from <span
data-value="70" data-unit="relpow">70</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 1min free ride target <span
data-value="170" data-unit="relpow">170</span>% FTP 3min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 3min from <span
data-value="70" data-unit="relpow">70</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 1min free ride target <span
data-value="170" data-unit="relpow">170</span>% FTP 3min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 3min from <span
data-value="70" data-unit="relpow">70</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 1min free ride target <span
data-value="170" data-unit="relpow">170</span>% FTP 3min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 3min from <span
data-value="70" data-unit="relpow">70</span> to <span
data-value="105" data-unit="relpow">105</span>% FTP 1min free ride target <span
data-value="170" data-unit="relpow">170</span>% FTP 3min @ <span
data-value="40" data-unit="relpow">40</span>% FTP 6min from <span
data-value="55" data-unit="relpow">55</span> to <span
data-value="25" data-unit="relpow">25</span>% FTP Workout overview Duration: 46m 30s
Stress points: 70
Zone distribution Z1: 27m
Z2: 5m
Z3: 5m
Z4: 5m
Z5: -
Z6: 5m
This session aims to develop your ability to make big surges in effort even when tired. These efforts will get you to dig deep and physically and mentally give it your all. We'll have 4 ramps with a 1 minute max effort at the end. Imagine that you're going up a climb and perform that final effort to get to the top as fast as you can.
✓ Available in Zwift
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