7min from 42 to 75% FTP
5min from 77 to 92% FTP
3min from 93 to 104% FTP
3min free ride
5x 15sec @ 136% FTP,
45sec @ 85% FTP
3min free ride
4x 2min @ 55rpm, 95% FTP,
1min @ 90rpm, 85% FTP
3min free ride
4x 2min @ 90rpm, 102% FTP,
1min @ 70rpm, 85% FTP
4min from 85 to 109% FTP
3min free ride
Workout overview
Duration: 1h
Stress points: 81
Zone distribution
Z1: 4m
Z2: 3m
Z3: 29m
Z4: 22m
Z5: 1m
Z6: 1m
Author: f.bassis
Training aimed at developing strength with alternating series at low rpm.
Download workout
More workouts like this
FAQ: How to use custom workouts in Zwift?