5min from 25 to 65% FTP4min @ 65% FTP2min @ 55% FTP3min 30sec @ 81% FTP2min @ 50% FTP2min 30sec @ 95% FTP2min @ 50% FTP3min 30sec @ 81% FTP2min @ 55% FTP4min @ 65% FTP2min @ 55% FTP3min 30sec @ 81% FTP2min @ 50% FTP2min 30sec @ 95% FTP2min @ 50% FTP3min 30sec @ 81% FTP2min @ 55% FTP4min @ 65% FTP3min from 65 to 25% FTP
Workout overview

Duration: 55m

Stress points: 46

Zone distribution

Z1: 23m

Z2: 13m

Z3: 14m

Z4: 5m

Z5: -

Z6: -

42%
24%
25%
9%
0%
0%

This workout consists of two rounds of progressively harder - but shorter - intervals in the sub-threshold zones.

Workout consists of a 5min warm-up, two rounds of 4min at 65%, 2min easy, 3:30 at 81%, 2min easy, 2:30 at 95%, 2min easy, and then a 3min cool-down.

✓ Available in Zwift More workouts like this

  • 1. Welcome Workout

    50m | 49 SP

  • 2. Introductory Intervals

    55m | 46 SP

  • 3. The Long Ride

    1h 5m | 58 SP

Similar workouts

  • 2. Introductory Intervals

    55m | 46 SP

  • Introductory Intervals

    55m | 46 SP

  • A: 4 x Decreasing Time, Increasing Effort

    1h | 50 SP

  • Going up the zones

    1h 2m | 60 SP

  • Endurance building blocks

    1h 7m | 57 SP

  • 7. Intensive Aerobic

    56m | 52 SP

  • #37 Strength Reps Set 4

    1h 3m | 47 SP

  • Endurance Building Blocks

    1h 7m | 57 SP

  • Conditioning wk3 above FTP

    1h 1m | 62 SP

  • 2. Make A Break For It

    50m | 56 SP

  • 2. Make A Break For It

    50m | 56 SP

  • Make A Break For It

    50m | 56 SP