7min from 44 to 75 % FTP
30sec @ 109 % FTP
3min @ 50 % FTP
30sec @ 109 % FTP
5min @ 50 % FTP
1min @ 65rpm, 90 % FTP
1min @ 65rpm, 90 % FTP
1min @ 90 % FTP
1min @ 65rpm, 90 % FTP
1min @ 90 % FTP
1min @ 65rpm, 90 % FTP
1min @ 90 % FTP
1min @ 65rpm, 90 % FTP
1min 30sec @ 50 % FTP
1min @ 65rpm, 90 % FTP
1min @ 98 % FTP
1min @ 65rpm, 90 % FTP
1min @ 98 % FTP
1min @ 65rpm, 90 % FTP
1min @ 98 % FTP
1min 30sec @ 50 % FTP
1min 30sec from 90 to 100 % FTP
1min 30sec @ 65rpm, from 100 to 90 % FTP
5min @ 50 % FTP
1min @ 65rpm, 90 % FTP
1min @ 65rpm, 90 % FTP
1min @ 90 % FTP
1min @ 65rpm, 90 % FTP
1min @ 90 % FTP
1min @ 65rpm, 90 % FTP
1min @ 90 % FTP
1min @ 65rpm, 90 % FTP
1min 30sec @ 50 % FTP
1min @ 65rpm, 90 % FTP
1min @ 98 % FTP
1min @ 65rpm, 90 % FTP
1min @ 98 % FTP
1min @ 65rpm, 90 % FTP
1min @ 98 % FTP
1min 30sec @ 50 % FTP
1min 30sec from 90 to 100 % FTP
1min 30sec @ 65rpm, from 100 to 90 % FTP
5min @ 50 % FTP
5min from 55 to 25 % FTP
View watts
Enter FTP
7min from 44 to 75 % FTP 30sec @ 109 % FTP 3min @ 50 % FTP 30sec @ 109 % FTP 5min @ 50 % FTP 1min @ 65rpm, 90 % FTP 1min @ 65rpm, 90 % FTP 1min @ 90 % FTP 1min @ 65rpm, 90 % FTP 1min @ 90 % FTP 1min @ 65rpm, 90 % FTP 1min @ 90 % FTP 1min @ 65rpm, 90 % FTP 1min 30sec @ 50 % FTP 1min @ 65rpm, 90 % FTP 1min @ 98 % FTP 1min @ 65rpm, 90 % FTP 1min @ 98 % FTP 1min @ 65rpm, 90 % FTP 1min @ 98 % FTP 1min 30sec @ 50 % FTP 1min 30sec from 90 to 100 % FTP 1min 30sec @ 65rpm, from 100 to 90 % FTP 5min @ 50 % FTP 1min @ 65rpm, 90 % FTP 1min @ 65rpm, 90 % FTP 1min @ 90 % FTP 1min @ 65rpm, 90 % FTP 1min @ 90 % FTP 1min @ 65rpm, 90 % FTP 1min @ 90 % FTP 1min @ 65rpm, 90 % FTP 1min 30sec @ 50 % FTP 1min @ 65rpm, 90 % FTP 1min @ 98 % FTP 1min @ 65rpm, 90 % FTP 1min @ 98 % FTP 1min @ 65rpm, 90 % FTP 1min @ 98 % FTP 1min 30sec @ 50 % FTP 1min 30sec from 90 to 100 % FTP 1min 30sec @ 65rpm, from 100 to 90 % FTP 5min @ 50 % FTP 5min from 55 to 25 % FTP Workout overview Duration: 1h 11m
Stress points: 75
Zone distribution Z1: 33m
Z2: 3m
Z3: -
Z4: 34m
Z5: 1m
Z6: -
Today's session is centered around your developing your threshold and critically, your strength! We will spend plenty of time alternating between your chosen / go to cadence and a low cadence as we often end up riding at on a mountain bike. This is one of the key differences between road riding and mountain bike - the constant change in effort. Even riding up a steady gradient, on a mountain bike your power will vary significantly as you navigate over and around rocks, roots, and other obstacles! This session aims to further develop your ability to make these changes in effort more comfortably.
✓ Available in Zwift
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