1min @ 55 % FTP
1min @ 65 % FTP
1min @ 75 % FTP
1min @ 85 % FTP
1min @ 95 % FTP
30sec @ 50 % FTP
30sec @ 110 % FTP
30sec @ 50 % FTP
30sec @ 110 % FTP
30sec @ 50 % FTP
30sec @ 110 % FTP
2min @ 50 % FTP
2x 30sec @ 121 % FTP,50 % FTP
30sec @ 121 % FTP
1min @ 80 % FTP
1min @ 87 % FTP
1min @ 93 % FTP
1min @ 100 % FTP
1min @ 107 % FTP
2x 30sec @ 121 % FTP,50 % FTP
30sec @ 121 % FTP
1min @ 50 % FTP
1min @ 55 % FTP
4min @ 100 % FTP
2min @ 50 % FTP
2x 30sec @ 121 % FTP,50 % FTP
30sec @ 121 % FTP
1min @ 107 % FTP
1min @ 100 % FTP
1min @ 93 % FTP
1min @ 87 % FTP
1min @ 80 % FTP
2x 30sec @ 121 % FTP,50 % FTP
30sec @ 121 % FTP
1min @ 50 % FTP
1min @ 50 % FTP
View watts
Enter FTP
1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 1min @ <span
data-value="65" data-unit="relpow">65</span>% FTP 1min @ <span
data-value="75" data-unit="relpow">75</span>% FTP 1min @ <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="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 30sec @ <span
data-value="121" data-unit="relpow">121</span>% FTP,<br
/> 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="121" data-unit="relpow">121</span>% FTP 1min @ <span
data-value="80" data-unit="relpow">80</span>% FTP 1min @ <span
data-value="87" data-unit="relpow">87</span>% FTP 1min @ <span
data-value="93" data-unit="relpow">93</span>% FTP 1min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1min @ <span
data-value="107" data-unit="relpow">107</span>% FTP 2x 30sec @ <span
data-value="121" data-unit="relpow">121</span>% FTP,<br
/> 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="121" data-unit="relpow">121</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="55" data-unit="relpow">55</span>% FTP 4min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 2min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 2x 30sec @ <span
data-value="121" data-unit="relpow">121</span>% FTP,<br
/> 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="121" data-unit="relpow">121</span>% FTP 1min @ <span
data-value="107" data-unit="relpow">107</span>% FTP 1min @ <span
data-value="100" data-unit="relpow">100</span>% FTP 1min @ <span
data-value="93" data-unit="relpow">93</span>% FTP 1min @ <span
data-value="87" data-unit="relpow">87</span>% FTP 1min @ <span
data-value="80" data-unit="relpow">80</span>% FTP 2x 30sec @ <span
data-value="121" data-unit="relpow">121</span>% FTP,<br
/> 30sec @ <span
data-value="50" data-unit="relpow">50</span>% FTP 30sec @ <span
data-value="121" data-unit="relpow">121</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP 1min @ <span
data-value="50" data-unit="relpow">50</span>% FTP
Workout overview Duration: 40m
Stress points: 53
Zone distribution Z1: 15m
Z2: 2m
Z3: 5m
Z4: 9m
Z5: 4m
Z6: 6m
Time for 'Give and Take'! Today, it's all about giving your best using cadence to hit the zones. It's a workout that challenges both your heart and muscles, focusing on cadence over resistance. Get ready to give it your all!
✓ Available in Zwift
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