1min @ 60 % FTP
1min @ 68 % FTP
1min @ 75 % FTP
1min @ 83 % FTP
1min @ 90 % FTP
1min @ 55 % FTP
1x 30sec @ 110 % FTP,55 % FTP
1x 30sec @ 110 % FTP,55 % FTP
1x 30sec @ 110 % FTP,55 % FTP
1min @ 55 % FTP
1x 30sec @ 151 % FTP,55 % FTP
1x 30sec @ 151 % FTP,55 % FTP
1x 30sec @ 151 % FTP,55 % FTP
1x 30sec @ 151 % FTP,55 % FTP
2min @ 75 % FTP
1min 30sec @ 85 % FTP
1min @ 95 % FTP
30sec @ 106 % FTP
2min @ 58 % FTP
1x 15sec @ 151 % FTP,55 % FTP
1x 15sec @ 151 % FTP,55 % FTP
1x 15sec @ 151 % FTP,55 % FTP
1x 15sec @ 151 % FTP,55 % FTP
2min @ 75 % FTP
1min 30sec @ 85 % FTP
1min @ 95 % FTP
30sec @ 106 % FTP
2min @ 58 % FTP
1x 15sec @ 151 % FTP,55 % FTP
1x 15sec @ 151 % FTP,55 % FTP
1x 15sec @ 151 % FTP,55 % FTP
1x 15sec @ 151 % FTP,55 % FTP
1min @ 58 % FTP
1min @ 58 % FTP
View watts
Enter FTP
1min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="68" data-unit="relpow">68</span>% FTP 1min @ <span
data-value="75" data-unit="relpow">75</span>% FTP 1min @ <span
data-value="83" data-unit="relpow">83</span>% FTP 1min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 30sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="151" data-unit="relpow">151</span>% FTP,<br
/> 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="151" data-unit="relpow">151</span>% FTP,<br
/> 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="151" data-unit="relpow">151</span>% FTP,<br
/> 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 30sec @ <span
data-value="151" data-unit="relpow">151</span>% FTP,<br
/> 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 2min @ <span
data-value="75" data-unit="relpow">75</span>% FTP 1min 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ <span
data-value="95" data-unit="relpow">95</span>% FTP 30sec @ <span
data-value="106" data-unit="relpow">106</span>% FTP 2min @ <span
data-value="58" data-unit="relpow">58</span>% FTP 1x 15sec @ <span
data-value="151" data-unit="relpow">151</span>% FTP,<br
/> 45sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 15sec @ <span
data-value="151" data-unit="relpow">151</span>% FTP,<br
/> 45sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 15sec @ <span
data-value="151" data-unit="relpow">151</span>% FTP,<br
/> 45sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 15sec @ <span
data-value="151" data-unit="relpow">151</span>% FTP,<br
/> 45sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 2min @ <span
data-value="75" data-unit="relpow">75</span>% FTP 1min 30sec @ <span
data-value="85" data-unit="relpow">85</span>% FTP 1min @ <span
data-value="95" data-unit="relpow">95</span>% FTP 30sec @ <span
data-value="106" data-unit="relpow">106</span>% FTP 2min @ <span
data-value="58" data-unit="relpow">58</span>% FTP 1x 15sec @ <span
data-value="151" data-unit="relpow">151</span>% FTP,<br
/> 45sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 15sec @ <span
data-value="151" data-unit="relpow">151</span>% FTP,<br
/> 45sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 15sec @ <span
data-value="151" data-unit="relpow">151</span>% FTP,<br
/> 45sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1x 15sec @ <span
data-value="151" data-unit="relpow">151</span>% FTP,<br
/> 45sec @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ <span
data-value="58" data-unit="relpow">58</span>% FTP 1min @ <span
data-value="58" data-unit="relpow">58</span>% FTP
Workout overview Duration: 40m
Stress points: 48
Zone distribution Z1: 20m
Z2: 7m
Z3: 4m
Z4: 3m
Z5: 3m
Z6: 4m
Welcome to the colorful world of the 'Rainbow Pyramid'! Today's all about mixing endurance with bursts of power. We're going to challenge your legs with short, intense efforts, followed by a progressive climb. Get ready to see all the colors of your effort as we build your stamina!
✓ Available in Zwift
More workouts like this