4min @ 95rpm, from 60 to 70 % FTP
40sec @ 75 % FTP
20sec @ 85 % FTP
10sec @ 100 % FTP
10sec @ 65 % FTP
10sec @ 100 % FTP
20sec @ 85 % FTP
40sec @ 75 % FTP
1min @ 80rpm, 65 % FTP
40sec @ 80 % FTP
20sec @ 90 % FTP
10sec @ 105 % FTP
10sec @ 65 % FTP
10sec @ 105 % FTP
20sec @ 90 % FTP
40sec @ 80 % FTP
1min @ 80rpm, 65 % FTP
40sec @ 85 % FTP
20sec @ 95 % FTP
10sec @ 110 % FTP
10sec @ 65 % FTP
10sec @ 110 % FTP
20sec @ 95 % FTP
40sec @ 85 % FTP
1min @ 80rpm, 65 % FTP
40sec @ 75 % FTP
20sec @ 85 % FTP
10sec @ 100 % FTP
10sec @ 65 % FTP
10sec @ 100 % FTP
20sec @ 85 % FTP
40sec @ 75 % FTP
1min @ 80rpm, 65 % FTP
40sec @ 80 % FTP
20sec @ 90 % FTP
10sec @ 105 % FTP
10sec @ 65 % FTP
10sec @ 105 % FTP
20sec @ 90 % FTP
40sec @ 80 % FTP
1min @ 80rpm, 65 % FTP
40sec @ 85 % FTP
20sec @ 95 % FTP
10sec @ 110 % FTP
10sec @ 65 % FTP
10sec @ 110 % FTP
20sec @ 95 % FTP
40sec @ 85 % FTP
3min @ 90rpm, from 75 to 65 % FTP
View watts
Enter FTP
4min @ 95rpm, from <span
data-value="60" data-unit="relpow">60</span> to <span
data-value="70" data-unit="relpow">70</span>% FTP 40sec @ <span
data-value="75" data-unit="relpow">75</span>% FTP 20sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 10sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 10sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP 10sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 20sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 40sec @ <span
data-value="75" data-unit="relpow">75</span>% FTP 1min @ 80rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 40sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 20sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 10sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP 10sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP 10sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP 20sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 40sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ 80rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 40sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 20sec @ <span
data-value="95" data-unit="relpow">95</span>% FTP 10sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 10sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP 10sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 20sec @ <span
data-value="95" data-unit="relpow">95</span>% FTP 40sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ 80rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 40sec @ <span
data-value="75" data-unit="relpow">75</span>% FTP 20sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 10sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 10sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP 10sec @ <span
data-value="100" data-unit="relpow">100</span>% FTP 20sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 40sec @ <span
data-value="75" data-unit="relpow">75</span>% FTP 1min @ 80rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 40sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 20sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 10sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP 10sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP 10sec @ <span
data-value="105" data-unit="relpow">105</span>% FTP 20sec @ <span
data-value="90" data-unit="relpow">90</span>% FTP 40sec @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ 80rpm, <span
data-value="65" data-unit="relpow">65</span>% FTP 40sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 20sec @ <span
data-value="95" data-unit="relpow">95</span>% FTP 10sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 10sec @ <span
data-value="65" data-unit="relpow">65</span>% FTP 10sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 20sec @ <span
data-value="95" data-unit="relpow">95</span>% FTP 40sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 3min @ 90rpm, from <span
data-value="75" data-unit="relpow">75</span> to <span
data-value="65" data-unit="relpow">65</span>% FTP Workout overview Duration: 27m
Stress points: 28
Zone distribution Z1: -
Z2: 16m
Z3: 7m
Z4: 3m
Z5: 1m
Z6: -
This is the last step before we hit the 30min long workouts; look at the progress you've made already! You should be proud of yourself for sticking it out and showing up each week! Today's 28min high-intensity workout is perfect for getting in your daily burn. This session is 6 rounds of 40, 20, and 10sec down the ladder, with a 10sec recovery at the bottom, then 10, 20, and 40 seconds back up the ladder. The efforts increase as the durations get shorter, so get ready to push yourself further today!
✓ Available in Zwift
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