1min @ 60 % FTP
1min @ 70 % FTP
1min @ 80 % FTP
1min @ 90 % FTP
30sec @ 50 % FTP
3x 10sec @ 110 % FTP,50 % FTP
2min @ 55 % FTP
2min 20sec @ 70 % FTP
2min @ 85 % FTP
2min @ 100 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
2min 20sec @ 70 % FTP
2min @ 85 % FTP
2min @ 100 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
2min 20sec @ 70 % FTP
2min @ 85 % FTP
2min @ 100 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
1x 20sec @ 130 % FTP,60 % FTP
3min @ 55 % FTP
View watts
Enter FTP
1min @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1min @ <span
data-value="70" data-unit="relpow">70</span>% FTP 1min @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ <span
data-value="90" data-unit="relpow">90</span>% FTP 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 3x 10sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP,<br
/> 20sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 2min 20sec @ <span
data-value="70" data-unit="relpow">70</span>% FTP 2min @ <span
data-value="85" data-unit="relpow">85</span>% FTP 2min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 2min 20sec @ <span
data-value="70" data-unit="relpow">70</span>% FTP 2min @ <span
data-value="85" data-unit="relpow">85</span>% FTP 2min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 2min 20sec @ <span
data-value="70" data-unit="relpow">70</span>% FTP 2min @ <span
data-value="85" data-unit="relpow">85</span>% FTP 2min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 1x 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP,<br
/> 40sec @ <span
data-value="60" data-unit="relpow">60</span>% FTP 3min @ <span
data-value="55" data-unit="relpow">55</span>% FTP
Workout overview Duration: 45m
Stress points: 53
Zone distribution Z1: 7m
Z2: 19m
Z3: 7m
Z4: 7m
Z5: 1m
Z6: 5m
Welcome to 'Build and Release'! Today's challenge? We're building intensity every two minutes, like tackling a steepening climb. Then, we hit five 20-second powerful efforts, earning double the rest-for 40-seconds. It's a ride that demands focus and loads of energy!
✓ Available in Zwift
More workouts like this