7min from 44 to 75 % FTP
30sec @ 109 % FTP
3min @ 50 % FTP
30sec @ 109 % FTP
5min @ 50 % FTP
5min from 75 to 90 % FTP
5min @ 65rpm, from 75 to 90 % FTP
10sec @ 120 % FTP
5min from 75 to 90 % FTP
10sec @ 150 % FTP
5min @ 40 % FTP
5min from 75 to 90 % FTP
5min @ 65rpm, from 75 to 90 % FTP
10sec @ 120 % FTP
5min from 75 to 90 % FTP
10sec @ 150 % FTP
5min @ 40 % FTP
5min from 75 to 90 % FTP
5min @ 65rpm, from 75 to 90 % FTP
10sec @ 120 % FTP
5min from 75 to 90 % FTP
10sec @ 150 % FTP
5min from 55 to 25 % FTP
View watts
Enter FTP
7min from <span
data-value="43.673915" data-unit="relpow">44</span> to <span
data-value="74.978262" data-unit="relpow">75</span>% FTP 30sec @ <span
data-value="109.44999" data-unit="relpow">109</span>% FTP 3min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="109.44999" data-unit="relpow">109</span>% FTP 5min @ <span
data-value="50.449997" data-unit="relpow">50</span>% FTP 5min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 5min @ 65rpm, from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 10sec @ <span
data-value="120.45" data-unit="relpow">120</span>% FTP 5min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 10sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP 5min @ <span
data-value="40.450001" data-unit="relpow">40</span>% FTP 5min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 5min @ 65rpm, from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 10sec @ <span
data-value="120.45" data-unit="relpow">120</span>% FTP 5min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 10sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP 5min @ <span
data-value="40.450001" data-unit="relpow">40</span>% FTP 5min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 5min @ 65rpm, from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 10sec @ <span
data-value="120.45" data-unit="relpow">120</span>% FTP 5min from <span
data-value="75.449997" data-unit="relpow">75</span> to <span
data-value="90.449995" data-unit="relpow">90</span>% FTP 10sec @ <span
data-value="150.44999" data-unit="relpow">150</span>% FTP 5min from <span
data-value="55.449998" data-unit="relpow">55</span> to <span
data-value="25.45" data-unit="relpow">25</span>% FTP Workout overview Duration: 1h 17m
Stress points: 75
Zone distribution Z1: 27m
Z2: 5m
Z3: 42m
Z4: 1m
Z5: 1m
Z6: 1m
This session aims to develop your endurance by completing 3 blocks of 15 minutes around Zone 3, made up of short ramps to add in the constant variation in effort involved in mountain biking! There are also a few sprints thrown in there too, to simulate navigating across a technical uphill section.
✓ Available in Zwift
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