5min @ 85rpm, from 50 to 75 % FTP
1x 30sec @ 95rpm, 85 % FTP,50 % FTP
1x 30sec @ 105rpm, 105 % FTP,50 % FTP
1x 30sec @ 115rpm, 115 % FTP,50 % FTP
2min @ 85rpm, 50 % FTP
3min @ 85rpm, 85 % FTP
1min @ 100rpm, 105 % FTP
30sec @ 110rpm, 115 % FTP
3min @ 85rpm, 85 % FTP
1min @ 100rpm, 105 % FTP
30sec @ 110rpm, 115 % FTP
3min @ 85rpm, 85 % FTP
1min @ 100rpm, 105 % FTP
30sec @ 110rpm, 115 % FTP
3min @ 85rpm, 85 % FTP
1min @ 100rpm, 105 % FTP
30sec @ 110rpm, 150 % FTP
2min @ 85rpm, 50 % FTP
View watts
Enter FTP
5min @ 85rpm, from <span
data-value="50" data-unit="relpow">50</span> to <span
data-value="75" data-unit="relpow">75</span>% FTP 1x 30sec @ 95rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1x 30sec @ 105rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 1x 30sec @ 115rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP,<br
/> 30sec @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP 3min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ 100rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec @ 110rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 3min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ 100rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec @ 110rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 3min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ 100rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec @ 110rpm, <span
data-value="115" data-unit="relpow">115</span>% FTP 3min @ 85rpm, <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ 100rpm, <span
data-value="105" data-unit="relpow">105</span>% FTP 30sec @ 110rpm, <span
data-value="150" data-unit="relpow">150</span>% FTP 2min @ 85rpm, <span
data-value="50" data-unit="relpow">50</span>% FTP Workout overview Duration: 30m
Stress points: 39
Zone distribution Z1: 8m
Z2: 3m
Z3: 13m
Z4: -
Z5: 7m
Z6: 1m
For the first of our 3, 30min workouts of the plan, we'll spend time riding under and over your FTP. This 30-minute workout requires hard work at nearly every phase, but you are strong and can get it done! Doing these kinds of workouts builds up your strength and ability to bounce back after hard efforts. You'll also feel mentally stronger and more resilient.
✓ Available in Zwift
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